Ingredients

• 6–8 whole boneless, skinless chicken breasts
• 10–14 cups water, for poaching
• 1 small onion, quartered
• 2 celery stalks, diced
• ½ tsp pepper
• 1 can (16 oz) white shoe-peg corn
• 1 package (10 oz) frozen small butterbeans (baby lima beans)
• 1 can (28 oz) diced tomatoes
• 2 small potatoes, peeled and cubed
• ⅓ cup ketchup
• 2–3 Tbsp white vinegar
• 1 Tbsp brown sugar
• 1 tsp Worcestershire sauce
• ½–1 tsp Tabasco sauce
• ¼ tsp marjoram (or dried oregano)

Make it

1. Bring the chicken, onion, celery and pepper to a boil in 10–14 cups water (enough to cover), then lower the heat until the water barely bubbles: a gentle simmer, or poach. Cook about 20 minutes, until the thickest part reaches 165°F (USDA). Remove to cool.
2. If time permits, chill the broth and skim off the fat.
3. Reheat the broth and add the corn, butterbeans, tomatoes, potatoes, ketchup and vinegar.
4. Cut the chicken into bite-sized pieces and add with the brown sugar, Worcestershire, Tabasco and marjoram.
5. Simmer until the potatoes are tender. For a thinner stew, add water or low-sodium chicken broth.

Broth: low sodium or unsalted works; sodium varies by brand, so check the label. Per serving (approximate): 210 cal · 26g protein · 4g fiber · ~340mg sodium.