Yummy Low-Carb Brunswick Stew

There are certain rituals I love. Fall has quite a few for me. Yes, there's football, hunting, leaves changing color, MLB playoffs, the weather, fall fruits, and fall food. Regarding the latter, when the weather turns cool and ALCS and NLCS is happening, to spend a few hours making a big batch of Brunswick Stew. I didn’t have the time to do it before THE RED SOX WON THE ALCS (yeaaaa!), but today I finally did. Every year I make a big batch so that I can freeze a bunch of quart-sized containers. Brunswick stew makes the best quick lunch! I love having the option to throw a quart in the microwave and enjoy a hardy bowl of steamy hot goodness during the winter months. But I’ve been thinking for about three years that it would be awesome to have some low carb Brunswick stew, and I’ve looked and looked for a good low-carb recipe. When nothing tickled my fancy, I decided to come up with one myself. 

I must say…I think it was a success.

It’s basically a modified version of my old Brunswick Stew recipe with the following changes:

I replaced all the sugar with Sucralose (Splenda), the potatoes with cauliflower, and the BBQ sauce and ketchup with sugar-free varieties. I decided to keep the other sources of carbs (like corn and tomato puree), because I don’t know of an adequate substitute, but I cut the amount.

Here’s the recipe, make sure you have a HUGE pot because it makes a lot.

Chad’s Low Carb Brunswick Stew

Ready in 4-5 hours and serves 20 people

Ingredients:

4 chicken breast halves

1 large rotisserie-roasted chicken (yes, from the grocery store)

1 lb. pulled pork bbq (I bought mine from Buddy’s)

1 large onion (diced)

6 stalks celery (finely chopped)

1 bag (1 lb.) frozen shoe peg or white corn

1 bag (1 lb.) fresh frozen butter beans (the big brown/speckled kind, not the lima/green kind)

1 large (28 oz.) cans pureed tomatoes

60 oz of cauliflower half riced and half diced

1 bag (1 lbs.) fresh frozen okra 

2 cups G Hughes Sugar Free ketchup

4 tablespoons (=1/4 cup) sucralose (Splenda)

(Optional) 1 teaspoon dark molasses (to provide that brown sugar taste)

2 tablespoons Worcestershire sauce

1 stick butter

2 tablespoons apple cider vinegar

1/2 cup G Hughes Sugar Free Hickory BBQ sauce

1 bay leaf

6 tablespoons (=3 oz.) salt (more if desired)

5 teaspoons course-ground black pepper (more if desired)

Directions:

In a large stock pot (this makes over 3 gallons of stew), cover chicken breasts with water and cook until tender. Remove chicken from stock (keep stock/broth in pot!) and, when the chicken is cool enough to handle, pull chicken apart, removing any gristle or fat. Pull the chicken so there aren’t any chunks larger than your thumb. While the breasts are cooking, pull all the meat off the roasted chicken in the same way.

Return all chicken and pork to pot with remaining stock. Add celery and onions, and simmer until tender. Add the cauliflower, corn, and butter beans, and simmer an additional 20 minutes.

Finally, add tomatoes, ketchup, Sucralose, BBQ sauce, Worcestershire sauce, butter, bayleaf, salt, pepper, and vinegar. Cover and simmer at least two hours. Add okra last (about an hour before serving). Remove bayleaf before serving.

Stir often and be careful not to burn the bottom!!! Nothing burns like Brunswick stew, and it ruins the whole pot!

Verdict:

I’ve got to say, I was pleasantly surprised about how good it is! I mean, I seriously think I like it as much as the original! That says a lot!! This really makes me happy. I’ll be enjoying Brunswick Stew all winter long—with no regrets!

How many carbs per serving? Here’s my math:

Meats and celery and other- 0

Onion- 10g (net 8)

Cauliflower- 84g (net 28)

Corn- 68g (net 58)

Tomato Puree- 74 (net 58)

Okra- 16 (net 0)

Butter beans- 91 (net 70)

Ketchup- 16 (net 16)

BBQ sauce- 8 (net 8)

Molasses- 5 (net 5)

Total (almost 4 gallons) - 372 (net 251)

Per quart (huge bowl full)- 23g carbs (16g net carbs)

Per cup (little bowl)- 6g carbs (4g net carbs)

Mmm. Brunswick Stew.

I first had Brunswick Stew when a friend in seminary took me to shoot sporting clays at a family home place in southern Virginia. We had it for lunch. He was kind of apologizing for not having something else to offer. I was like, “Are you kidding? This stuff is great!” It's a little different looking, but is hearty with a mild and distinctive taste. I didn’t have it again for a few years until I was on a deer-hunting trip near Columbus, GA and ate at a BBQ place called “Country’s.” They served Brunswick Stew as an appetizer then and it reminded me of how good it was. I’ve had it a couple of times since, but none of them evoked the "wow that’s good!" response like the Virginia-style Brunswick Stew I had at first.

So when the first little cool-snap happened last week I got it on the brain. I found many recipes online and combined a couple that looked good. AWESOME. It made WAY too much (I fed it to our family, the church staff, and a bunch of pastors), so I reduced it and tweaked it a little. I made it again this morning and just finished THREE BOWLS. I’m telling you, I can’t get enough. It’s like the perfect meal for a cool rainy fall day!

A couple of the staff asked about the recipe, so here it is:

Brunswick Stew (Virginia style)
Ready in: 3-5 hrs Serves 9 people

Ingredients:
4 chicken breast halves
1 small strip fatback
½ of a medium onion (chopped)
2 stalks celery (finely chopped)
½ large bag frozen sweet corn (shoe peg or white)
½ bags frozen butter beans
1 large can whole tomatoes, pureed
5 medium/large potatoes, diced
½ 40 oz. bag okra (use about 20 oz)
½ cup ketchup
2 tablespoons brown sugar
1 tablespoon Worcestershire sauce
½ stick butter
1 tablespoon vinegar
¼ cup BBQ sauce (I used KC Masterpiece orig.)
1 bay leaf
2 teaspoons salt (more if desired)
½ teaspoon pepper (more if desired)

Directions:
In a large stock pot, cover chicken with water and cook until tender. Remove chicken from stock and, when it's cool enough to handle, pull chicken apart, removing all the gristle or fat.

Return chicken pieces to pot with remaining stock. Add fatback, celery and onions, and simmer until tender. Add the diced potatoes, corn and butter beans, and simmer an additional 20 minutes.

Finally, add okra, ketchup, brown sugar, bbq sauce, Worcestershire sauce, butter, bayleaf, and vinegar. Cover and simmer two hours. Remove bayleaf and fatback before serving. Serve with cornbread!

You're going to doubt me while you're combining everything. Don't. It is really good!