Sure, You Can Eat Brunswick Stew On Weight Watchers (And It is Scrumptious)

Craving daring Southern flavors in a hearty, low-points meal? Brunswick Stew is the reply! This 2-Level stew combines tender hen breast, smoky pulled pork, and a medley of greens in a wealthy, barbecue-infused broth. 

With lean proteins and a balanced mix of candy, smoky, and savory flavors, this stew is a lighter twist on the Southern favourite. Make it a Sunday custom or prep it for a potluck—it’s as versatile as it’s scrumptious.

For extra inspiration, browse our Weight Watchers dinner recipes and aspect dishes!

Why do you have to attempt Brunswick Stew?

Hen breast is notoriously difficult to maintain tender and flavorful, however in Brunswick Stew, it shines. The gradual simmering course of ensures that even the leanest cuts of meat grow to be infused with the smoky flavors of the broth. Should you’re searching for a solution to make lean proteins palatable whereas conserving the Weight Watchers factors low, this dish is a game-changer.

Southern meals is understood for its daring flavors and use of recent, seasonal elements. Brunswick Stew is an ideal instance of this custom, combining greens like lima beans, corn, and tomatoes with proteins to create a well-rounded meal. Whereas Gumbo usually takes the highlight, Brunswick Stew is one other iconic Southern dish price exploring.

It’s an excellent dish for a Sunday meal or perhaps a potluck. As a result of this recipe includes making ready two forms of meat, it’s superb for weekends when you could have a bit extra time to spend within the kitchen. I wish to prepare dinner the pulled pork and hen the day earlier than to make meeting fast and stress-free. 

Prep Time: Half-hour
Prepare dinner Time: 1 hour Half-hour
Whole Time: 2 hours
Servings: 8
Serving Dimension: Roughly 1.5 cups

2 WW Factors Per Serving. You’ll be able to view the recipe on the WW App right here. (WW login required.)

Components

• 3 cups shredded hen 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, uncooked (170 g)
• 4 tablespoons tomato paste (60 g)
• 4 tablespoons sugar-free barbecue sauce (60 ml)
• 1 tablespoon Splenda (or sugar substitute)
• 4 cups hen broth (960 ml)
• 1 cup corn kernels, recent or frozen (170 g)
• 1 teaspoon smoked paprika (2 g)
• ¼ teaspoon cayenne pepper (or to style, 0.5 g)
• 3 cloves garlic, minced (about 1 tablespoon or 10 g)
• 1 teaspoon salt (or to style, 6 g)
• ½ teaspoon black pepper (1 g)
• 1 teaspoon Worcestershire sauce (5 ml)

Directions

1. Sauté the Aromatics: Warmth the oil in a big pot or Dutch oven over medium warmth. Add the diced onion and minced garlic. Sauté for 3-4 minutes till the onion softens and the garlic is aromatic. 
2. Add beans and tomato paste: Stir within the uncooked lima beans and tomato paste. Prepare dinner for 2-3 minutes, stirring regularly, to coat the beans within the tomato paste.
3. Incorporate proteins and spices: Add the shredded hen and pulled pork to the pot. Sprinkle with smoked paprika, cayenne pepper, salt, and black pepper. Proceed to sauté for five minutes, stirring to evenly distribute the spices and barely caramelize the meat.
4. Add remaining elements: Pour within the hen broth and stir nicely to deglaze the pot. Add the barbecue sauce, Splenda, corn, and Worcestershire sauce. Combine completely, making certain all elements are evenly mixed.
5. Simmer: Carry the stew to a mild boil, then scale back the warmth to low. Cowl the pot and let it simmer for 45 minutes, stirring sometimes. This permits the beans to prepare dinner by way of.
6. Thicken the stew: Uncover the pot and simmer for a further 20-Half-hour, stirring sometimes. If the stew thickens an excessive amount of, add just a little extra hen broth to regulate the consistency to your liking.
7. Serve: Ladle the Brunswick Stew into bowls and serve sizzling. Pair it with crusty bread or a easy aspect salad.

Variations and Substitutions

Brunswick Stew is extremely versatile, with regional and private diversifications. Listed here are some concepts:

1. Protein Selections: Whereas pulled pork and hen are staples in my model, you might swap the pork for beef and even experiment with rabbit for a extra conventional take. Rabbit has a taste much like hen however is barely richer, which pairs with the stew’s smoky undertones.
2. Vegetable Changes: The stew’s tomato and broth base might be personalized to your liking. Some recipes lean closely on tomatoes, leading to a redder, tangier stew, whereas others are extra broth-forward. Moreover, be happy so as to add greens like inexperienced beans, pink bell peppers, or squash.
3. Okra is regularly utilized in Southern stews, offering a gelatinous texture. Whereas I didn’t embody it on this model, it’s price attempting should you get pleasure from a barely viscous high quality in your stews. Better of all, it doesn’t add any further factors!
4. Amp Up the Warmth: Southern cooking usually requires a little bit of spice. Should you like issues spicy, attempt including diced chili peppers, a splash of sizzling sauce, or perhaps a pinch of cayenne to the stew. Just a few dashes of Tabasco or your favourite sizzling sauce will give the dish an additional kick.

Suggestions and Tips for making Brunswick Stew

1. Pre-cooked proteins save time: Cooking each pulled pork and hen breast from scratch might be time-consuming. To streamline the method, think about using store-bought rotisserie hen or pre-cooked pulled pork.
2. Steadiness the lima beans: Lima beans are a basic ingredient in Brunswick Stew, however their barely bitter taste can dominate if overused. Begin with a smaller amount and modify to style, particularly should you’re unfamiliar with their taste.
3. Low and gradual cooking: To get that melt-in-your-mouth texture, prepare dinner the stew on low warmth for an prolonged interval. This permits the flavors to meld fantastically and ensures the meats keep tender. Whether or not you’re utilizing a stovetop or gradual cooker, endurance is your greatest instrument.
4. Brunswick Stew tastes even higher the following day, making it a wonderful alternative for meal prep. Retailer it in particular person containers for fast, lunches all through the week. Reheating enhances the flavors.