Weight Watchers Friendly Brunswick Stew: A Hearty Southern Classic (Only 2 Points!)
Discover the rich, comforting flavors of the South with our incredible **Weight Watchers friendly Brunswick Stew**! This robust and deeply satisfying stew combines succulent shredded chicken breast, smoky pulled pork, and a vibrant medley of garden vegetables, all simmered together in a delectable, barbecue-infused broth. It’s a culinary journey that captures the essence of Southern comfort food, yet remains surprisingly light at just **2 SmartPoints** per generous serving.
Far from compromising on taste, this recipe offers a healthier twist on a beloved classic, focusing on lean proteins and a balanced blend of sweet, smoky, and savory notes that dance on your palate. Whether you’re looking for the perfect Sunday dinner tradition, a crowd-pleasing dish for a potluck, or an easy weeknight meal, this Brunswick Stew is as versatile as it is profoundly delicious. It’s an ideal way to enjoy wholesome, hearty meals without derailing your Weight Watchers goals, proving that healthy eating can be incredibly flavorful and satisfying.
For more culinary inspiration to support your healthy lifestyle, make sure to browse our extensive collection of Weight Watchers dinner recipes and delightful side dishes!
Why This 2-Point Brunswick Stew Will Become Your New Favorite
Brunswick Stew isn’t just a meal; it’s a celebration of Southern hospitality and flavor, and our version makes it accessible for anyone watching their intake without sacrificing authenticity. Here’s why you absolutely need to add this recipe to your repertoire:
Mastering Lean Proteins for Maximum Flavor
Chicken breast, while an excellent source of lean protein, can often be notoriously tricky to keep tender and flavorful. However, in this Brunswick Stew, it truly shines. The **slow simmering process** is the secret, ensuring that even the leanest cuts of meat become incredibly tender and are deeply infused with the rich, smoky, and complex flavors of the broth. This method makes the chicken breast exceptionally palatable, while the addition of smoky pulled pork layers in an unmatched depth of flavor. If you’re constantly searching for innovative ways to make lean proteins exciting and delicious while keeping your Weight Watchers points low, this dish is an absolute game-changer. You’ll be amazed at how much flavor is packed into each low-point serving.
A True Taste of Southern Heritage and Freshness
Southern cuisine is renowned for its **bold, vibrant flavors** and its celebration of **fresh, seasonal ingredients**. Brunswick Stew is a prime example of this cherished tradition, skillfully combining hearty vegetables like tender lima beans, sweet corn kernels, and ripe tomatoes with a generous mix of proteins. This creates a wonderfully balanced and complete meal that’s bursting with regional character. While Gumbo often steals the culinary spotlight, Brunswick Stew stands proudly as another iconic Southern dish, rich in history and flavor, that is absolutely worth exploring and enjoying. Its barbecue-infused base provides a distinct, irresistible smoky sweetness that sets it apart.
Perfect for Gatherings and Stress-Free Meal Prep
This Brunswick Stew is not only incredibly delicious but also remarkably versatile, making it a fantastic choice for a variety of occasions. It’s truly a great dish for a heartwarming Sunday family meal, offering a comforting and satisfying end to the week. It’s equally suited for a potluck, where its robust flavors and appealing aroma are sure to impress any crowd. Because this recipe involves preparing two types of meat, it’s ideally suited for weekends when you might have a bit more leisure time to spend in the kitchen. For ultimate convenience, I often cook the pulled pork and chicken the day before. This simple step makes the final assembly of the stew wonderfully quick and entirely stress-free, allowing the flavors to meld even further overnight for an even better taste.
Recipe at a Glance:
- Prep Time: 30 minutes
- Cook Time: 1 hour 30 minutes
- Total Time: 2 hours
- Servings: 8 generous portions
- Serving Size: Approximately 1.5 cups
Each serving is a remarkable 2 WW Points. You can easily view the full recipe details and track it on the WW Apphere (WW login required). This makes it an effortless addition to your healthy eating plan!
Essential Ingredients for Your Brunswick Stew
Crafting the perfect Brunswick Stew relies on a selection of fresh, high-quality ingredients that build layers of flavor. From savory proteins to vibrant vegetables and aromatic spices, each component plays a crucial role in creating this beloved Southern classic. Here’s what you’ll need to gather to bring this delightful stew to life:
- 3 cups shredded chicken breast (about 450 g) – Cooked and shredded, providing lean protein.
- 1 cup pulled pork (about 150 g) – Adds a rich, smoky depth.
- 1 medium onion, diced (about 1 cup or 150 g) – The aromatic base of the stew.
- 1 tablespoon oil (15 ml) – For sautéing the aromatics.
- 1 cup lima beans, raw (170 g) – A traditional Southern vegetable, adding texture and earthy flavor.
- 4 tablespoons tomato paste (60 g) – Concentrated tomato flavor for richness and color.
- 4 tablespoons sugar-free barbecue sauce (60 ml) – Key to the stew’s signature smoky-sweet tang.
- 1 tablespoon Splenda (or equivalent sugar substitute) – Balances the acidity of the tomatoes and enhances sweetness.
- 4 cups chicken broth (960 ml) – The flavorful liquid base for simmering.
- 1 cup corn kernels, fresh or frozen (170 g) – Adds natural sweetness and a pop of color.
- 1 teaspoon smoked paprika (2 g) – Enhances the smoky barbecue flavor.
- ¼ teaspoon cayenne pepper (or to taste, 0.5 g) – Provides a gentle warmth and Southern kick.
- 3 cloves garlic, minced (about 1 tablespoon or 10 g) – Adds essential pungent aroma and flavor.
- 1 teaspoon salt (or to taste, 6 g) – Enhances all the flavors in the stew.
- ½ teaspoon black pepper (1 g) – A foundational spice for savory dishes.
- 1 teaspoon Worcestershire sauce (5 ml) – Adds umami depth and a complex savory note.
Step-by-Step Cooking Guide for Brunswick Stew
Follow these simple instructions to create a truly authentic and delicious Brunswick Stew that’s perfect for your Weight Watchers journey. Each step is designed to build flavor and ensure a perfectly cooked, tender, and satisfying meal.
- Sauté the Aromatics: Begin by heating the oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Once shimmering, add the diced onion and minced garlic. Sauté gently for 3-4 minutes, stirring occasionally, until the onion softens and becomes translucent, and the garlic releases its fragrant aroma. This step builds the foundation of flavor for your stew.
- Add Beans and Tomato Paste: Stir in the raw lima beans and the concentrated tomato paste. Cook this mixture for 2-3 minutes, stirring frequently to ensure the beans are well coated and the tomato paste lightly caramelizes, deepening its flavor.
- Incorporate Proteins and Spices: Add the shredded chicken and pulled pork to the pot. Sprinkle generously with the smoked paprika, cayenne pepper, salt, and black pepper. Continue to sauté for another 5 minutes, stirring continuously to evenly distribute the spices and allow the meats to slightly caramelize, enhancing their savory notes.
- Add Remaining Ingredients: Pour in the chicken broth, making sure to scrape up any browned bits from the bottom of the pot (deglazing) – these bits are packed with flavor! Stir well. Then, add the barbecue sauce, Splenda (or your chosen sugar substitute), corn kernels, and Worcestershire sauce. Mix thoroughly, ensuring all ingredients are evenly combined and submerged in the broth.
- Simmer for Tenderness: Bring the stew to a gentle boil, then immediately reduce the heat to low. Cover the pot with a lid and let it simmer for 45 minutes, stirring occasionally. This crucial simmering period allows the lima beans to cook through and soften, while all the flavors marry beautifully.
- Thicken and Perfect Consistency: After 45 minutes, uncover the pot. Continue to simmer for an additional 20-30 minutes, stirring occasionally. This open simmering will allow some of the liquid to evaporate, naturally thickening the stew to a rich, luscious consistency. If you find the stew thickens too much for your preference, simply add a little more chicken broth, a quarter cup at a time, to adjust the consistency to your liking.
- Serve and Enjoy: Once the stew has reached your desired consistency and the flavors are perfectly melded, ladle the hot Brunswick Stew into bowls. For a complete and delightful meal, pair it with a piece of crusty whole-wheat bread for dipping, or a simple, crisp side salad to add freshness.
Exciting Variations and Smart Substitutions for Your Brunswick Stew
Brunswick Stew is celebrated for its incredible adaptability, with countless regional and personal adaptations throughout the South. Don’t hesitate to make this recipe your own with these creative ideas:
- Diversify Your Protein Choices: While our recipe features the classic combination of tender shredded chicken and smoky pulled pork, feel free to get creative with your proteins. You could easily swap the pulled pork for lean beef, like diced sirloin or even ground beef for a different texture. For a truly traditional and historically authentic take, consider experimenting with rabbit – it offers a delicate flavor, similar to chicken but slightly richer, which wonderfully complements the stew’s smoky undertones and robust broth.
- Customize Your Vegetable Medley: The stew’s rich tomato and flavorful broth base can be further customized with your favorite vegetables. Some traditional recipes lean more heavily on tomatoes, resulting in a vibrant redder and tangier stew, while others are more broth-forward, emphasizing the meat and vegetables. Beyond the corn and lima beans, feel free to add other delightful vegetables such as crisp green beans, vibrant red bell peppers for color and a hint of sweetness, or even tender squash for added texture and nutrients.
- Introduce Okra for Southern Authenticity: Okra is a beloved vegetable frequently used in many Southern stews, particularly for its unique ability to provide a slightly gelatinous and silky texture (often called “the slime,” which is actually a desired characteristic in dishes like gumbo). While I chose not to include it in this specific low-point version, it’s definitely worth trying if you appreciate a slightly more viscous and authentic Southern stew quality. The best part? Okra is incredibly low in calories and adds virtually no extra points to your Weight Watchers tally!
- Amp Up the Heat Factor: Southern cooking is often synonymous with a delightful kick of spice. If you, like many, enjoy things on the hotter side, there are several ways to elevate the warmth in your Brunswick Stew. Try adding finely diced chili peppers such as jalapeños or serranos for fresh heat, a generous splash of your favorite hot sauce during simmering, or an extra pinch of cayenne pepper to the spice blend. A few dashes of Tabasco or a smoky chipotle hot sauce stirred in at the end will give the dish an extra layer of bold, fiery flavor.
Expert Tips and Tricks for the Best Brunswick Stew
To ensure your Brunswick Stew turns out perfect every time, consider these valuable tips and tricks that will enhance both flavor and ease of preparation:
- Leverage Pre-Cooked Proteins for Time Savings: Cooking both pulled pork and chicken breast from scratch can be a time-consuming endeavor, especially on a busy weeknight. To significantly streamline your preparation process without sacrificing flavor, consider using high-quality store-bought rotisserie chicken (skin removed and shredded) or pre-cooked pulled pork. Many grocery stores offer excellent pre-cooked options that are ready to shred and add directly to your stew, cutting down your prep time considerably.
- Achieve the Perfect Lima Bean Balance: Lima beans are undeniably a classic and integral ingredient in traditional Brunswick Stew, lending their distinct earthy flavor and creamy texture. However, their slightly bitter undertone can become overpowering if overused. If you’re new to cooking with lima beans or prefer a more subtle flavor, it’s wise to start with a smaller quantity than the recipe calls for and then adjust to taste after the stew has simmered for a while. You can always add more, but you can’t take them out!
- Embrace Low and Slow Cooking for Flavor Depth: The true secret to a deeply flavorful and meltingly tender Brunswick Stew lies in the art of low and slow cooking. Allowing the stew to simmer gently on low heat for an extended period is crucial. This patience enables the tough fibers of the meat to break down, resulting in that coveted melt-in-your-mouth texture. More importantly, it gives all the individual flavors – from the spices and vegetables to the barbecue sauce and broth – ample time to meld beautifully, creating a complex and harmonious taste profile. Whether you’re using a traditional stovetop or a convenient slow cooker, patience truly is your best tool for an exceptional stew.
- Brunswick Stew is Even Better the Next Day – Perfect for Meal Prep: One of the most wonderful qualities of Brunswick Stew is that its flavors deepen and develop even further after a day or two in the refrigerator. This makes it an absolutely excellent choice for meal prep. Prepare a large batch on the weekend, then store it in individual airtight containers for quick, convenient, and incredibly flavorful lunches or dinners throughout the week. Reheating not only makes for an easy meal but also magically enhances the rich, complex flavors, making each subsequent serving even more delicious than the last.
Brunswick Stew
Ingredients
- 3 cups shredded chicken 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, raw (170 g)
- 4 tablespoons tomato paste, 60 g
- 4 tablespoons sugar-free barbecue sauce, 60 ml
- 1 tablespoon Splenda, or sugar substitute
- 4 cups chicken broth, 960 ml
- 1 cup corn kernels, fresh or frozen (170 g)
- 1 teaspoon smoked paprika, 2 g
- ¼ teaspoon cayenne pepper, or to taste, 0.5 g
- 3 cloves garlic, minced (about 1 tablespoon or 10 g)
- 1 teaspoon salt, or to taste, 6 g
- ½ teaspoon black pepper, 1 g
- 1 teaspoon Worcestershire sauce, 5 ml
Instructions
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Sauté the Aromatics: Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and minced garlic. Sauté for 3-4 minutes until the onion softens and the garlic is fragrant.
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Add beans and tomato paste: Stir in the raw lima beans and tomato paste. Cook for 2-3 minutes, stirring frequently, to coat the beans in the tomato paste.
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Incorporate proteins and spices: Add the shredded chicken and pulled pork to the pot. Sprinkle with smoked paprika, cayenne pepper, salt, and black pepper. Continue to sauté for 5 minutes, stirring to evenly distribute the spices and slightly caramelize the meat.
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Add remaining ingredients: Pour in the chicken broth and stir well to deglaze the pot. Add the barbecue sauce, Splenda, corn, and Worcestershire sauce. Mix thoroughly, ensuring all ingredients are evenly combined.
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Simmer: Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 45 minutes, stirring occasionally. This allows the beans to cook through.
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Thicken the stew: Uncover the pot and simmer for an additional 20-30 minutes, stirring occasionally. If the stew thickens too much, add a little more chicken broth to adjust the consistency to your liking.
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Serve: Ladle the Brunswick Stew into bowls and serve hot. Pair it with crusty bread or a simple side salad.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.