Heart Healthy Brunswick Stew
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Stew
Cuisine: Southern American
Serves: 8
Ingredients
  • 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
Instructions
  1. In a large frying pan, brown the ground turkey and pork while you prepare the rest of the stew.
  2. In a very large stove pot, heat the olive oil and sauté the onions, celery, peppers, and garlic until just tender.
  3. Add the diced tomatoes, ketchup, BBQ sauce, and corn to the vegetables in your pot and stir.
  4. Add the shredded chicken to the pot.
  5. Drain and rinse browned turkey and pork, then add to the pot and stir.
  6. Turn burner on low medium and begin to simmer.
  7. For Thickening Sauce/Creamed Corn Sauce:
  8. In a small bowl, whisk sugar, flour, and pepper together, and set aside.
  9. In a small saucepan, melt butter completely, then add milk and water and bring to a low simmer.
  10. Whisk the flour mixture into the wet mixture and heat until creamy, about 5 minutes.
  11. Add the cream sauce to the stew, stir, and continue to simmer for 1-3 hours, or longer.
Notes
*Instead of whole kernel corn and the separate thickening sauce, you can use a can of creamed corn but this will raise the sodium content significantly.
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.
Recipe by SoFabFood at https://sofabfood.com/hearty-low-sodium-one-pot-brunswick-stew/