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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Lea & Perrins Worcestershire sauce is gluten-free.

 

"You can grill on anything.... When I was traveling around the world researching 'The Barbecue! Bible,' I saw people grilling in hubcaps, and the barbecue was great." -Steve Raichien, Barbecue Guru

The refrigerator light goes on...

Brunswick Stew is just one of those deep South recipes that not a lot of people know about but should. It is, generally speaking, a recipe born out of leftovers: some chicken, pork, corn, limas, tomatoes, and barbecue sauce. There are endless variations, but that's the core of Brunswick Stew. Some stews have a smoky flavor, others have potatoes, and okra might be used.

It is a perfect recipe for the slow cooker. The goal is to cook the meat until it is in shreds, like pulled chicken or pork barbecue.

Speaking of barbecue and barbecue sauce, you can use your favorite bottled instead of the ingredients after the water in this recipe (use about one cup barbecue sauce).

If you are really watching calories there are a lot of sauces out there with fewer calories and many are actually pretty low in sodium. One of my recent favorites is Arriba! Fire Roasted Chipotle Bar-B-Q Sauce. Full of flavor, 1/4 cup has only 20 calories and only 300 mg sodium.

 
 

Brunswick Stew



Servings: 4 | Serving size: about 2 1/2 cups

Cooking time: 3+ hours

This recipe can easily be multiplied (but you'll need a big pot) and makes great leftovers.

1 chicken
2 tsp. olive oil
1 large onion (diced)
1 1/2 cups frozen lima beans
1 1/2 cups frozen corn
1 15 ounce can no salt added diced tomatoes
2 cups vegetable stock
1 cup water
1/2 cup low-sodium ketchup
2 Tbsp. peach preserves
2 Tbsp. dark brown sugar
1/4 cup cider vinegar
2 tsp. Worcestershire sauce
1/4 tsp. salt
1/8 tsp. hot sauce
1/8 tsp. garlic powder
1/4 tsp. dry mustard
1/2 tsp. chili powder
1/2 tsp. paprika
1/2 tsp. ground black pepper

Healthy Brunswick Stew recipe from Dr. Gourmet

Preheat the oven to 325F.

When the oven is hot, place the chicken on a rack in a roasting pan and roast for 50 to 60 minutes until the internal temperature at the breastbone is 160F.

Remove and let cool for about 30 minutes.

Remove all the skin and set aside. Pick the meat off of the chicken. Place the bones and skin in a ziplock bag in the freezer for making stock later. (The chicken can be made ahead and refrigerated after allowing to cool. You can use a store-bought roast chicken, but it's much cheaper per pound to make your own. Alternatively, use about 1 1/2 pounds of leftover turkey, pork, or chicken.)

Place the olive oil in a 4-quart or larger stock pot over medium high heat.

Add the diced onion and cook for 5 minutes, stirring occasionally.

Add the lima beans, corn, tomatoes, vegetable stock, water, ketchup, peach preserves, brown sugar, vinegar, Worcestershire sauce, salt, hot sauce, garlic powder, dry mustard, chili powder, paprika, black pepper, and the pulled chicken.

Stir.

Bring the stew to a simmer and cook for 90 minutes at a very low simmer.

Serve.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 4

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Amount Per Serving

Calories 479 Calories from Fat 117
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 3.5g 18%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 128mg 43%
Sodium 507mg 21%
Total Carbohydrates 41g 14%
    Dietary Fiber 4g 16%
    Sugars 21g
Protein 48g
Vitamin A 6% Vitamin C 10%
Calcium 4% Iron 25%
Vitamin K 2mcg Potassium 682mg