Brunswick Stew is a hearty southern-style, tomato-based stew packed with meat and vegetables, but traditional recipes are high in sodium. Learn to make this Heart-Healthy Brunswick Stew instead with less than 300 mg of sodium per bowl!
If you’re from the south, or have ever visited, you’ve likely tried and loved traditional Brunswick Stew. It’s a hearty tomato-based stew packed with meats and vegetables that’s sure to satisfy any appetite. With a sweet and smoky flavor, it’s deliciously unique flavor leaves you wanting to go back for seconds (and thirds). But what do you do if you need or want to watch your sodium intake since most homemade recipes floating around boast 500+ mg of sodium and store-bought canned varieties deliver 1000+ mg per serving? Do you skip it all together? Of course not, because you’re going to love our Heart-Healthy Brunswick Stew as much as, if not more than, the traditional stew you already love.
This lower sodium Brunswick Stew has just under 300 mg of sodium per serving and it’s simple to make either on your stove top or in your slow cooker. Shredded white meat chicken, ground turkey, and ground pork are the stars of the bowl, and canned items make this hearty stew a snap to put together. No need to pair this stew with anything because everything you need for a satisfying and delicious meal is served up in just one bowl!
- 1 tbsp olive oil
- ½ cup white onion, chopped
- 2 stalks celery, sliced into small pieces
- 1 bell pepper, stem and seeds removed, diced
- 1 clove fresh garlic, minced
- 1 lb 72% lean ground pork, cooked
- 1 lb 93% lean ground turkey, cooked
- 1 lb white meat chicken, cooked and shredded (buying a pre-cooked rotisserie chicken is best)
- 3 cans no salt diced tomatoes with juice
- 1 cup no salt ketchup
- 1 cup Stubbs Hickory BBQ Sauce
- Hot Sauce, to taste
- 1 can no salt added sweet corn, drained*
- For Thickening Sauce/Creamed Corn Sauce:
- 2 tbsp organic cane sugar
- 2 tbsp all purpose flour
- 1 tsp ground black pepper
- ½ cup 1% milk
- ¼ cup cold water
- 2 tbsp no salt butter
- In a large frying pan, brown the ground turkey and pork while you prepare the rest of the stew.
- In a very large stove pot, heat the olive oil and sauté the onions, celery, peppers, and garlic until just tender.
- Add the diced tomatoes, ketchup, BBQ sauce, and corn to the vegetables in your pot and stir.
- Add the shredded chicken to the pot.
- Drain and rinse browned turkey and pork, then add to the pot and stir.
- Turn burner on low medium and begin to simmer.
- For Thickening Sauce/Creamed Corn Sauce:
- In a small bowl, whisk sugar, flour, and pepper together, and set aside.
- In a small saucepan, melt butter completely, then add milk and water and bring to a low simmer.
- Whisk the flour mixture into the wet mixture and heat until creamy, about 5 minutes.
- Add the cream sauce to the stew, stir, and continue to simmer for 1-3 hours, or longer.
If using a slow cooker, follow all of the instructions in this recipe and simmer in your slow cooker for 6 hours on low for best flavor.
We hope you love this hearty and satisfying Heart Healthy Brunswick Stew as much as we do. If you love this low sodium version of a traditional southern favorite, be sure to visit our Low Sodium Section for even more like it. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!
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