Craving bold Southern flavors in a hearty, low-points meal? Brunswick Stew is the answer! This 2-Point stew combines tender chicken breast, smoky pulled pork, and a medley of vegetables in a rich, barbecue-infused broth.
With lean proteins and a balanced blend of sweet, smoky, and savory flavors, this stew is a lighter twist on the Southern favorite. Make it a Sunday tradition or prep it for a potluck—it’s as versatile as it is delicious.
For more inspiration, browse our Weight Watchers dinner recipes and side dishes!
Why should you try Brunswick Stew?
Chicken breast is notoriously tricky to keep tender and flavorful, but in Brunswick Stew, it shines. The slow simmering process ensures that even the leanest cuts of meat become infused with the smoky flavors of the broth. If you’re looking for a way to make lean proteins palatable while keeping the Weight Watchers points low, this dish is a game-changer.
Southern food is known for its bold flavors and use of fresh, seasonal ingredients. Brunswick Stew is a perfect example of this tradition, combining vegetables like lima beans, corn, and tomatoes with proteins to create a well-rounded meal. While Gumbo often takes the spotlight, Brunswick Stew is another iconic Southern dish worth exploring.
It’s a great dish for a Sunday meal or even a potluck. Because this recipe involves preparing two types of meat, it’s ideal for weekends when you have a bit more time to spend in the kitchen. I like to cook the pulled pork and chicken the day before to make assembly quick and stress-free.
Prep Time: 30 minutes
Cook Time: 1 hour 30 minutes
Total Time: 2 hours
Servings: 8
Serving Size: Approximately 1.5 cups
2 WW Points Per Serving. You can view the recipe on the WW App here. (WW login required.)
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.
Variations and Substitutions
Brunswick Stew is incredibly versatile, with regional and personal adaptations. Here are some ideas:
- Protein Choices: While pulled pork and chicken are staples in my version, you could swap the pork for beef or even experiment with rabbit for a more traditional take. Rabbit has a flavor similar to chicken but is slightly richer, which pairs with the stew’s smoky undertones.
- Vegetable Adjustments: The stew’s tomato and broth base can be customized to your liking. Some recipes lean heavily on tomatoes, resulting in a redder, tangier stew, while others are more broth-forward. Additionally, feel free to add vegetables like green beans, red bell peppers, or squash.
- Okra is frequently used in Southern stews, providing a gelatinous texture. While I didn’t include it in this version, it’s worth trying if you enjoy a slightly viscous quality in your stews. Best of all, it doesn’t add any extra points!
- Amp Up the Heat: Southern cooking often calls for a bit of spice. If you like things spicy, try adding diced chili peppers, a splash of hot sauce, or even a pinch of cayenne to the stew. A few dashes of Tabasco or your favorite hot sauce will give the dish an extra kick.
Tips and Tricks for making Brunswick Stew
- Pre-cooked proteins save time: Cooking both pulled pork and chicken breast from scratch can be time-consuming. To streamline the process, consider using store-bought rotisserie chicken or pre-cooked pulled pork.
- Balance the lima beans: Lima beans are a classic ingredient in Brunswick Stew, but their slightly bitter flavor can dominate if overused. Start with a smaller quantity and adjust to taste, especially if you’re unfamiliar with their flavor.
- Low and slow cooking: To get that melt-in-your-mouth texture, cook the stew on low heat for an extended period. This allows the flavors to meld beautifully and ensures the meats stay tender. Whether you’re using a stovetop or slow cooker, patience is your best tool.
- Brunswick Stew tastes even better the next day, making it an excellent choice for meal prep. Store it in individual containers for quick, lunches throughout the week. Reheating enhances the flavors.
Brunswick Stew
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
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
