Brunswick Stew: A Keto-Friendly Comfort Food?

Brunswick stew is a comforting and hearty dish that can be enjoyed as a warm hug on cold winter evenings. With its mysterious past, this stew is claimed by both Georgia and Virginia, while some believe it originated in Germany. The traditional recipe includes lima beans and corn, but for those on a keto diet, these ingredients may need to be replaced to make it keto-friendly. It is possible to make a keto-friendly version of Brunswick stew by swapping out the BBQ sauce for a keto-compliant alternative and using cauliflower or celery instead of corn. Beans are also questionable for keto, so they can be left out.

Keto-friendly Brunswick stew ingredients

Traditional Brunswick stew is not considered keto-friendly due to the inclusion of lima beans and corn. However, it is possible to make a keto-friendly version of this dish by substituting these ingredients with keto-approved alternatives. Here are some suggestions for keto-friendly Brunswick stew ingredients:

Meat:

• Chicken: Use shredded or cubed cooked chicken, or cook raw chicken directly in the stew. Chicken breasts or thighs can be used according to your preference.
• Pork: Include pulled or smoked pork for added flavour and texture.
• Beef: Lean ground beef or cooked beef cubes can provide a hearty base for the stew.

Vegetables:

• Onion: Yellow, white, or red onions can be used to add flavour to the stew.
• Garlic: Minced or crushed garlic enhances the aroma and taste of the dish.
• Celery: Chopped celery adds a crunchy texture and subtle flavour.
• Carrots: Chopped carrots contribute colour and sweetness to the stew.
• Zucchini: Green or yellow zucchini, cut into bite-sized pieces, can be included.
• Cauliflower: Small cauliflower florets add a keto-friendly vegetable option.
• Mushrooms: Sliced or whole mushrooms can be used, providing a source of umami.
• Tomatoes: Canned diced tomatoes or whole tomatoes are a good base for the stew.

Seasonings and Condiments:

• Chicken broth: Use low-sodium chicken broth as a base liquid for the stew.
• Worcestershire sauce: A few tablespoons add depth of flavour to the dish.
• Hot sauce: This can be added to taste for a spicy kick.
• Soy sauce: Low-sodium soy sauce can enhance the savoury flavour of the stew.
• Dried or fresh parsley: Parsley provides a fresh herb flavour.
• Bay leaf: Simmering a bay leaf in the stew adds a subtle, flavourful touch.
• Salt and pepper: Season to taste with salt and pepper.

Optional Ingredients:

• Green beans: Cut green beans can be included as a keto-friendly vegetable option.
• Spinach: Roughly chopped spinach adds colour and nutrients to the stew.
• Barbecue sauce: A small amount of keto-friendly barbecue sauce can be used for extra flavour.
• Mustard: A tablespoon or two of yellow mustard can add a tangy note.
• Lemon juice: A splash of lemon juice can brighten the flavours in the stew.

When preparing keto Brunswick stew, it is important to avoid high-carb ingredients such as potatoes, corn, lima beans, and ketchup. By substituting these with keto-friendly alternatives, you can create a delicious and satisfying stew that fits within the parameters of a ketogenic diet.

How to make Brunswick stew keto-friendly

Brunswick stew is a classic dish that can be made keto-friendly with a few simple adjustments. Here's a step-by-step guide on how to make a delicious and keto-compliant version of this comforting stew:

Ingredients:

• Olive oil or coconut oil
• 2 pounds of ground meat (chicken, turkey, beef, or lamb)
• 5 celery stalks, sliced
• 1 small head of cabbage, shredded
• 2 summer squashes, diced
• 1 bunch of kale or other greens, chopped
• 8 cups of chicken broth
• 1 (15 oz) can of fire-roasted tomatoes (if nightshades are tolerated)
• Up to 1 tablespoon of cider vinegar (to balance the flavour)
• Salt, pepper, and hot sauce to taste
• Optional: cauliflower or celery to add extra vegetables

Instructions:

• Coat the bottom of a large soup pot with olive oil or coconut oil and set it to high heat.
• Brown the meat of your choice.
• Lower the heat to medium and stir in the vegetables, starting with the onion.
• Add the broth and tomatoes (if using) and simmer until the carrots are soft, which should take around 25 minutes. You can add more water or broth if needed.
• Season to taste with cider vinegar, salt, pepper, and hot sauce.
• If you want to make the stew thicker, you can mix 2 tablespoons of cornstarch in 2 tablespoons of cold water and pour it into the stew while stirring. Simmer until it reaches your desired consistency.
• For an extra kick of spice, add a scotch bonnet pepper or a dash of hot sauce to taste.
• Garnish with fresh parsley and serve warm.

Tips:

• Traditional Brunswick stew often includes lima beans and corn, which are not keto-friendly. Leaving them out or replacing them with cauliflower or celery can make the dish more keto-compliant.
• This stew can be made in a slow cooker or an Instant Pot for added convenience.
• It tastes even better the next day, so don't be afraid to make a big batch and store it in the refrigerator for up to a week.

How to thicken Brunswick stew

There are several ways to thicken Brunswick stew. Here are some options:

Use Flour:

• If you're searing meat, coat it lightly and evenly with flour before searing.
• Create a roux by mixing equal parts flour and butter, then melt the butter in the pot and stir in the flour. Whisk in the liquid until combined.
• If you're not searing meat, make a flour slurry by mixing equal parts flour and cold water until dissolved, then pour it into the simmering stew. Bring the stew to a boil, stirring constantly, and cook for about 5 minutes to get rid of the raw flour taste.
• Alternatively, use the hot liquid from the stew instead of cold water to make a hot flour slurry. Whisk together and add it back to the stew, stirring until thick.

Use the Beurre Manie Method:

• Beurre manie, French for "kneaded butter," is similar to a roux but added after the liquid. Combine equal parts flour and butter until it forms a smooth dough, then roll it into teaspoon-sized balls.
• Add the balls to the stew one by one, stirring until you reach the desired thickness. Be sure to knead the mixture thoroughly to avoid lumps.

Thicken with Cornstarch:

• Cornstarch is flavourless and gluten-free. Use a tablespoon of cornstarch to thicken a cup of liquid. Whisk together equal parts cornstarch and cold or warm water, then pour the slurry into the simmering stew.
• Bring the stew to a boil, whisking constantly, and keep boiling for one minute to activate the cornstarch.

Reduce the Liquid:

Simmer the stew over low heat with the lid off for 20-30 minutes to allow excess liquid to evaporate. Stir frequently to avoid scorching, and use a thick-bottomed pot to prevent this as well.

Puree Root Vegetables:

If your stew includes root vegetables, use an immersion blender to puree them. This will release their natural starches and thicken the stew.

Add Mashed or Pureed Potatoes:

Similar to pureed root vegetables, adding mashed or pureed potatoes will help absorb excess liquid and thicken the stew. Simmer without the lid until thickened.

Use Quick Oats:

Quick oats are another option for absorbing excess liquid. Stir in a teaspoon of quick oats, which will thicken the stew in just 3 minutes. Add more if needed. Regular oats will also work but will take longer, about 30 minutes.

How to make Brunswick stew in a slow cooker

Brunswick stew is a Southern classic, a comforting, hearty, savoury dish that is loaded with flavour. It's a tomato-based stew that is often associated with barbecue and usually contains smoked barbecue pork, chicken, lima beans, onion, and corn. Here is a step-by-step guide to making this delicious stew in a slow cooker.

Ingredients:

• Meat: Smoked BBQ pork and/or chicken.
• Vegetables: Onion, lima beans, corn, potatoes, tomatoes.
• Seasonings and Condiments: BBQ sauce, liquid smoke, vinegar, Worcestershire sauce, salt, pepper, hot sauce, parsley.
• Broth: Chicken broth.

Method:

• Season and prepare the vegetables: Saute the onions and season the potatoes with butter, salt, and pepper.
• Place the meat in the slow cooker: Add the chopped pork and chicken to the bottom of the slow cooker.
• Add the remaining ingredients: Put in the vegetables, seasonings, and broth. Stir everything well.
• Cook: Cover the slow cooker and cook on LOW for 6-8 hours or on HIGH for 3-4 hours.
• Shred the meat: Remove the meat from the slow cooker, shred or chop it, and return it to the pot.
• Serve: Ladle the stew into bowls and enjoy!

Tips:

• BBQ sauce is a key ingredient in Brunswick stew, adding both flavour and colour. You can use store-bought sauce or make your own by combining vinegar, Worcestershire sauce, ketchup, liquid smoke, and melted butter.
• Season the ingredients separately before adding them to the slow cooker for a better taste.
• This stew can be made ahead of time and refrigerated or frozen for later.
• Serve with cornbread, biscuits, or pumpkin bread for a complete Southern feast.

What to serve with Brunswick stew

Brunswick stew is a hearty and flavorful dish that can be enjoyed as a meal on its own or paired with various side dishes. Here are some ideas on what to serve with Brunswick stew:

• Bread: A crunchy bread like sourdough or honey whole wheat bread goes well with the stew.
• Crackers: For extra crunch, serve with almond flour crackers or other types of crackers.
• Salad: A fresh and crunchy salad like a quinoa salad, kale salad, or spinach salad can complement the stew.
• Grilled corn: Toasted corn cobs add a touch of summer to your meal and pair well with the stew.
• Jasmine rice: This delicate rice adds elegance to your meal and pairs well with the earthy flavors of the stew.
• Macaroni and cheese: A creamy and cheesy dish like mac and cheese is always a hit and pairs beautifully with the hearty flavors of the stew.
• Mashed potatoes: A classic side dish that is quick and easy to make, mashed potatoes go well with the Brunswick stew and other hearty winter dishes.
• Creamy coleslaw: A fresh, crunchy, and creamy coleslaw is a perfect pairing for the stew, adding a touch of color and crunch to your meal.
• Cornbread: Cornbread is a must-have side dish when serving Brunswick stew. It helps to soak up the delicious sauce and can be made in countless ways, keeping it interesting.

These side dishes will enhance the flavors of your Brunswick stew and make for a delicious and satisfying meal.

Frequently asked questions