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 rooster 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 must you strive Brunswick Stew?

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

Southern meals is thought for its daring flavors and use of contemporary, seasonal components. 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 typically takes the highlight, Brunswick Stew is one other iconic Southern dish value exploring.

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

Prep Time: Half-hour
Prepare dinner Time: 1 hour Half-hour
Complete 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 rooster 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 rooster broth (960 ml)
• 1 cup corn kernels, contemporary 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 ceaselessly, to coat the beans within the tomato paste.
3. Incorporate proteins and spices: Add the shredded rooster 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 components: Pour within the rooster broth and stir effectively to deglaze the pot. Add the barbecue sauce, Splenda, corn, and Worcestershire sauce. Combine completely, guaranteeing all components are evenly mixed.
5. Simmer: Carry the stew to a delicate boil, then cut back the warmth to low. Cowl the pot and let it simmer for 45 minutes, stirring sometimes. This permits the beans to prepare dinner via.
6. Thicken the stew: Uncover the pot and simmer for an extra 20-Half-hour, stirring sometimes. If the stew thickens an excessive amount of, add a bit of extra rooster 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 variations. Listed below are some concepts:

1. Protein Selections: Whereas pulled pork and rooster are staples in my model, you could possibly swap the pork for beef and even experiment with rabbit for a extra conventional take. Rabbit has a taste much like rooster however is barely richer, which pairs with the stew’s smoky undertones.
2. Vegetable Changes: The stew’s tomato and broth base will be custom-made 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, purple bell peppers, or squash.
3. Okra is ceaselessly utilized in Southern stews, offering a gelatinous texture. Whereas I didn’t embody it on this model, it’s value making an attempt in the event you get pleasure from a barely viscous high quality in your stews. Better of all, it doesn’t add any additional factors!
4. Amp Up the Warmth: Southern cooking typically requires a little bit of spice. Should you like issues spicy, strive 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.

Ideas and Methods for making Brunswick Stew

1. Pre-cooked proteins save time: Cooking each pulled pork and rooster breast from scratch will be time-consuming. To streamline the method, think about using store-bought rotisserie rooster or pre-cooked pulled pork.
2. Stability 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 alter to style, particularly in the event you’re unfamiliar with their taste.
3. Low and sluggish 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 sluggish cooker, endurance is your finest software.
4. Brunswick Stew tastes even higher the subsequent 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.