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 attempt Brunswick Stew?

Rooster breast is notoriously difficult to maintain tender and flavorful, however in Brunswick Stew, it shines. The sluggish simmering course of ensures that even the leanest cuts of meat change into infused with the smoky flavors of the broth. If you happen to’re in search of a approach to make lean proteins palatable whereas preserving the Weight Watchers factors low, this dish is a game-changer.

Southern meals is understood for its daring flavors and use of recent, seasonal substances. 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 price exploring.

It’s a fantastic dish for a Sunday meal or perhaps a potluck. As a result of this recipe entails getting ready two varieties of meat, it’s best for weekends when you could have a bit extra time to spend within the kitchen. I prefer 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
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 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, 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 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 substances: 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 substances are evenly mixed.
5. Simmer: Deliver the stew to a mild 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 by way of.
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 scorching. 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 rooster are staples in my model, you can swap the pork for beef and even experiment with rabbit for a extra conventional take. Rabbit has a taste just like rooster however is barely richer, which pairs with the stew’s smoky undertones.
2. Vegetable Changes: The stew’s tomato and broth base could 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 at liberty 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 embrace it on this model, it’s price making an attempt when 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. If you happen to like issues spicy, attempt including diced chili peppers, a splash of scorching sauce, or perhaps a pinch of cayenne to the stew. A couple of dashes of Tabasco or your favourite scorching 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 rooster breast from scratch could 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 traditional ingredient in Brunswick Stew, however their barely bitter taste can dominate if overused. Begin with a smaller amount and alter to style, particularly when 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 instrument.
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.