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Meaty Brunswick stew in a dish with a fork.
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Brunswick Stew

A meaty and satisfying stew ideal for weekend eating.
Prep Time30 minutes
Cook Time1 hour 30 minutes
Total Time2 hours
Course: Main Course
Cuisine: American
Keyword: Brunswick Stew
Servings: 8

Ingredients

  • 3 cups shredded chicken breast about 450 g
  • 1 cup pulled pork about 150 g
  • 1 medium onion diced (about 1 cup or 150 g)
  • 1 tablespoon oil 15 ml
  • 1 cup lima beans raw (170 g)
  • 4 tablespoons tomato paste 60 g
  • 4 tablespoons sugar-free barbecue sauce 60 ml
  • 1 tablespoon Splenda or sugar substitute
  • 4 cups chicken broth 960 ml
  • 1 cup corn kernels fresh or frozen (170 g)
  • 1 teaspoon smoked paprika 2 g
  • ¼ teaspoon cayenne pepper or to taste, 0.5 g
  • 3 cloves garlic minced (about 1 tablespoon or 10 g)
  • 1 teaspoon salt or to taste, 6 g
  • ½ teaspoon black pepper 1 g
  • 1 teaspoon Worcestershire sauce 5 ml

Instructions

  • Sauté the Aromatics: Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and minced garlic. Sauté for 3-4 minutes until the onion softens and the garlic is fragrant.
  • Add beans and tomato paste: Stir in the raw lima beans and tomato paste. Cook for 2-3 minutes, stirring frequently, to coat the beans in the tomato paste.
  • Incorporate proteins and spices: Add the shredded chicken and pulled pork to the pot. Sprinkle with smoked paprika, cayenne pepper, salt, and black pepper. Continue to sauté for 5 minutes, stirring to evenly distribute the spices and slightly caramelize the meat.
  • Add remaining ingredients: Pour in the chicken broth and stir well to deglaze the pot. Add the barbecue sauce, Splenda, corn, and Worcestershire sauce. Mix thoroughly, ensuring all ingredients are evenly combined.
  • Simmer: Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 45 minutes, stirring occasionally. This allows the beans to cook through.
  • Thicken the stew: Uncover the pot and simmer for an additional 20-30 minutes, stirring occasionally. If the stew thickens too much, add a little more chicken broth to adjust the consistency to your liking.
  • Serve: Ladle the Brunswick Stew into bowls and serve hot. Pair it with crusty bread or a simple side salad.

Notes

2 WW Points per serving. 
 

Nutrition

Serving: 264g | Calories: 197kcal | Carbohydrates: 14g | Protein: 25g | Fat: 4.3g | Saturated Fat: 0.7g | Cholesterol: 61mg | Sodium: 557mg | Potassium: 349mg | Fiber: 2.2g | Sugar: 4.5g | Calcium: 22mg | Iron: 1.3mg