Published:
May 6th 2022
by 
Last updated: Dec 19th 2024
Brunswick Stew is a tomato-based stew. Usually, it features beans, vegetables, and game meats like squirrel or rabbit. However, today, Brunswick stew is almost always made with shredded chicken. As with most foods, the origin of Brunswick stew is unclear. Virginia, Georgia, and North Carolina all claim to be the inventors of Brunswick stew. Nevertheless, we are thankful to whoever came up with this delicious diabetic-friendly stew.
Most Brunswick stew recipes will tell you to use pre-cooked chicken. However, we took a different route and seared the chicken breast until it was golden brown before adding veggies such as onions, celery, tomatoes, and red bell peppers. Next, we simmered the Brunswick soup in a tomato broth until the chicken was tender and delicious. Serve this Brunswick stew with bread to sop up the delicious broth.
Because stew is a great thing to make for sharing family style or having leftovers ready for meal prep, you might also be interested in Moroccan Chickpea Stew.
- Tender chicken mixed with crisp veggies like carrots, celery, and corn creates a delightful textural experience in every bite.
- Use leftover meats, swap veggies - it's all about what you love.
- One-pot wonder for busy nights or relaxed weekends.
- Feel free to experiment with the vegetables! Diced okra, green beans, chopped zucchini, or even sweet potatoes would all be delicious additions.
- For an extra flavor boost, use homemade chicken broth instead of store-bought. The added richness will be noticeable.
- For a vegetarian option, skip the meats and use vegetable broth instead of chicken broth. Add chickpeas or lentils for extra protein and heartiness.
- Brunswick stew tastes even better the next day! Make a big batch and enjoy it for lunch or another satisfying dinner.
Brunswick stew is a hearty dish that can be enjoyed on its own for a complete meal. But for an extra special touch, consider these serving suggestions:
- Cornbread: A classic Southern pairing, cornbread provides the perfect vessel for scooping up the delicious stew.
- Coleslaw: A creamy coleslaw adds a refreshing counterpoint to the rich stew.
- Pickles: Tangy pickles help cut through the richness and add a delightful crunch.
- Olive oil: This healthy fat adds a touch of richness to the stew without overpowering the other flavors. It also helps to sauté the vegetables, creating a flavorful base for the dish.
- Chicken breasts: These lean cuts of chicken cook quickly and become tender and juicy when simmered in the stew. The chicken adds a protein punch and helps to build the savory base of the flavor profile.
- Yellow onion: A cornerstone of many dishes, the yellow onion provides a mellow sweetness and a gentle bite to the stew. Diced and sautéed until softened, it releases its aromatics and blends seamlessly with the other vegetables.
- Red bell pepper: This vibrant veggie not only adds a beautiful pop of color to the stew but also brings a hint of sweetness and a subtle vegetable flavor. Its crisp-tender texture provides a delightful contrast to the softer ingredients.
- Garlic: A pungent and aromatic powerhouse, garlic adds depth and complexity to the stew. Minced garlic releases its strong flavors when sautéed with the onions, forming the base for the stew's deliciousness.
- Fresh thyme: This fragrant herb infuses the stew with a subtle yet earthy aroma and a hint of lemon. Fresh thyme sprigs can be tied together with kitchen twine for easy removal before serving, or the leaves can be finely chopped and added directly to the pot.
- Carrots: Diced carrots add a touch of sweetness and vibrant orange color to the stew. They cook until tender-crisp, providing a pleasant textural contrast and a pop of subtle sweetness.
- Celery stalks: Chopped celery adds a subtle celery flavor and a welcome textural crunch to the stew. It also contributes a touch of moisture to the dish.
- Plum tomato: A single, ripe plum tomato adds a touch of vibrant acidity and a burst of fresh tomato flavor to the stew. Diced tomatoes can be used for convenience, but a fresh plum tomato adds a touch of summery freshness.
- Corn: Corn adds a touch of sweetness and a burst of sunshine-like flavor to the stew. The kernels cook quickly and retain their bright yellow color and delightful crunch.
- Lima beans: These small, green legumes add a touch of starchy goodness and a unique flavor to the stew. They cook until tender and provide a slightly creamy texture.
- Canned diced tomatoes: These add a touch of acidity, body, and depth of tomato flavor to the stew. They are a convenient option and can be used in place of fresh tomatoes.
- Chicken broth: This forms the flavorful liquid base of the stew. It provides a savory foundation for the other ingredients to shine and allows them to meld together beautifully.
- Bay leaf: A single bay leaf adds a subtle warmth and depth of flavor to the stew without overpowering the other ingredients. It's best removed before serving.
- Worcestershire sauce: This umami-rich sauce adds a touch of complexity and savory depth to the stew. Just a splash is enough to enhance the overall flavor profile.
- Salt and pepper: These essential seasonings allow you to adjust the stew to your taste preferences. Start with a little and add more to taste as the stew simmers.
- Hot sauce: A tablespoon of hot sauce adds a fiery kick and cuts through the richness of the stew.
What is the difference between Beef Stew and Brunswick Stew?
Beef stew is more of a basic stew. It is made with beef, vegetables, tomato sauce, and seasonings. In contrast, Brunswick stew is more complex. Although it is also a tomato-based stew, it has a spicy element from the hot sauce and can be made with vegetables, game meats, or chicken.
How many calories are in a cup of homemade Brunswick Stew?
There are 298 calories in every cup of Brunswick stew.
Is Brunswick Stew good for diabetics?
Since most Brunswick stew is made with chicken, beans, carrots, and bell peppers, it is suitable for people with diabetes. However, since it is rich in potassium, do not overeat it. An excessive amount of potassium is called hyperkalemia.
Hyperkalemia can pose a significant risk to people who poorly manage their diabetes. The kidneys filter out excessive potassium, but since high blood sugar damages the kidneys, people with diabetes with contract hyperkalemia can develop heart problems or other complications.
How to make Brunswick Stew?
This Brunswick stew recipe is perfect if you’re looking for a dish that will warm you up. It's surprisingly easy to make too. Just sear some chicken breasts until golden brown, then sauté the onions and peppers in the same pot for a burst of flavor.
Next, throw in all the other ingredients - veggies, broth, some barbecue sauce - and simmer for 20-30 minutes. Don't forget to shred that chicken back in, and voilà! Your hearty stew is ready to be enjoyed in bowls with some crusty bread for dipping.
Time & Serves
Ingredients
2 tablespoons Olive Oil
6 Chicken Boneless Skinless Breasts
1 Yellow Onion, diced
1 Red Bell Pepper, diced
2 cloves Garlic, minced
2 tablespoons Fresh Thyme
2 Carrots, diced
2 stalks of Celery, diced
1 Plum Tomato, diced
2 cups Frozen Corn, rinsed, thawed
1 cup Frozen Lima Beans, rinsed, drained
1 (28 oz) canned Diced Tomatoes
4 cups Low Sodium Chicken Broth
1 Bay Leaf
2 Tablespoons Worcestershire Sauce
1 teaspoon Salt
1 teaspoon Black Pepper
1 tablespoon Hot Sauce
Bread for serving (optional)
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