Balanced Brunswick Stew

I love Brunswick stew and actually order it at BBQ restaurants a lot. So making a Peachie version has been on my list for a while, and I finally did it. We all loved having this for dinner, so it’ll be in the colder-months dinner rotation and yay for a dump-and-forget-it slow cooker recipe. This version is lightened up and lower-calorie, plus loaded with lean protein and fiber, without all the extra carbs and fats. But still so full of flavor! There are also Instant Pot directions if that’s your preference in a pinch. I usually serve it with my gluten-free Healthy-fied Cornbread recipe. 

 INGREDIENTS

1 lb pork tenderloin, raw

1 lb chicken breast, raw

1 yellow onion, chopped small

3 cloves garlic, minced

14.5 oz can fire-roasted tomatoes (crushed or diced)

4 c chicken or beef bone broth 

2 T tomato paste

1 tsp salt

1/2 tsp pepper

1/4 tsp cayenne pepper (skip if  sensitive to heat)

1/4 tsp cumin

3 T coconut aminos or Worcestershire

3 T ACV

1 T hot sauce

1 c BBQ sauce, sugar-free or regular (macros below for both)

10 oz bag frozen mixed veggies (carrots, peas, corn)

15 oz bag frozen okra

15 oz bag frozen Lima beans 

STEPS

Slow Cooker : 

1)Add all of the ingredients into a slow cooker, with meat at the bottom

2)Stir the ingredients, and make sure everything is well incorporated. Keep meat at the bottom. 

3)Cook on low 5-7 hours or high 3-4 hours. Remove the meat, shred, and add the shredded meat back before serving. Makes 8 - 1 1/2 cup servings. 

Instant Pot :

1)Add meat and all other ingredients except the frozen veggies to your Instant Pot. Close and lock the lid. Select high pressure according to the manufacturer's instructions; set the timer for 20 minutes. Allow 10 to 15 minutes for pressure to build.

2)Release pressure carefully using the quick-release method according to the manufacturer's instructions, for about 5 minutes. Unlock and remove lid.

3)Transfer chicken and pork to a plate to shred and add back to pot. Also add frozen veggies to the pot and stir to combine.

4)Close and lock the lid. Select low pressure according to the manufacturer's instructions; set the timer for 15 minutes and cook until the vegetables are heated through. Allow 10 to 15 minutes for pressure to build. Release pressure carefully using the quick-release method according to the manufacturer's instructions, for about 5 minutes. Unlock and remove lid. Makes 8 - 1 1/2 cup servings 

per 1 1/2 c with sugar-free BBQ sauce

233cal/2fat/29carb/6fiber/6sugar/37protein

per 1 1/2 c with traditional BBQ sauce 

273cal/2fat/36carb/6fiber/15sugar/37protein

🍑Nourishment Breakdown

PROTEIN: chicken, pork, bone broth 

FAT none

FIBER: all the veggies 

CARB/STARCH: some in corn, Lima beans, and BBQ sauce if not using sugar-free 

xx, Meredith🧡🍑