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Photo: Becky Luigart-Stayner; Styling: Cindy Barr Photo by: Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Kentucky Burgoo

Bob Edwards may not care for burgoo, but most Kentuckians can't imagine Derby Day without this thick meat and vegetable stew. Variations abound, using all kinds of meats such as lamb, veal, and game. Pass hot sauce at the table for those who want to add a little zip.

Cooking Light MAY 2007

  • Yield: 8 servings (serving size: about 1 1/4 cups)

Ingredients

  • 1 tablespoon canola oil, divided
  • 1 pound boneless sirloin steak, cut into 1-inch cubes
  • 1/2 pound pork tenderloin, cut into 1-inch cubes
  • 1/2 pound skinless, boneless chicken breasts, cut into 1-inch pieces
  • 3 1/2 cups water, divided
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 (14-ounce) can less-sodium beef broth
  • 1 cup (1-inch) pieces onion
  • 1 cup (1-inch) pieces green bell pepper
  • 1 cup (1-inch) pieces carrot
  • 3 garlic cloves, minced
  • 2 1/2 cups (1/2-inch) cubed peeled baking potato (about 12 ounces)
  • 1 cup fresh or frozen lima beans
  • 1 cup fresh or frozen corn kernels
  • 1 cup fresh or frozen cut okra
  • 1 tablespoon chopped fresh or 1 teaspoon dried thyme
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons dark brown sugar
  • 3 tablespoons cider vinegar
  • 2 tablespoons tomato paste
  • 1 tablespoon Worcestershire sauce
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • Chopped fresh parsley (optional)

Preparation

Heat 1 1/2 teaspoons oil in a large Dutch oven over medium-high heat. Add half of beef, pork, and chicken; sauté 5 minutes or until browned. Remove beef mixture from pan; repeat procedure with remaining 1 1/2 teaspoons oil, beef, pork, and chicken. Add 3 cups water, salt, 1/4 teaspoon black pepper, and broth, scraping pan to loosen browned bits. Add beef mixture, onion, bell pepper, carrot, and garlic to pan; bring to a boil. Reduce heat, and simmer, uncovered, 1 hour or until beef is tender, stirring occasionally.

Add remaining 1/2 cup water, potato, beans, corn, okra, thyme, and 1 tablespoon parsley; bring to a boil. Reduce heat, and simmer 30 minutes or until potato is tender. Stir in remaining 1/4 teaspoon black pepper, sugar, and the next 4 ingredients (through tomatoes); simmer 30 minutes or until mixture is thick. Sprinkle with additional parsley, if desired.

Nutritional Information

Amount per serving
  • Calories: 302
  • Calories from fat: 25%
  • Fat: 8.4g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.2g
  • Protein: 29g
  • Carbohydrate: 28.2g
  • Fiber: 4.7g
  • Cholesterol: 72mg
  • Iron: 3.4mg
  • Sodium: 417mg
  • Calcium: 78mg
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Kentucky Burgoo recipe

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