Brunswick Stew: Keto-Friendly Comfort Food

Brunswick stew is a comfort food classic, but can you eat it on a keto diet? The answer is yes, but with some modifications. Traditional Brunswick stew often includes starchy vegetables like potatoes, corn, and lima beans, which are high in carbohydrates and not keto-friendly. However, these ingredients can be substituted with low-carb alternatives to make the dish more keto-compliant.

When making keto Brunswick stew, it is important to choose low-carb vegetables such as celery, mushrooms, green beans, celery root, turnips, rutabaga, and radishes. Some people also like to add zucchini and summer squash. It is also crucial to replace potatoes with less starchy root vegetables, such as radishes, turnips, or rutabaga. Additionally, onions and garlic should be used sparingly as they contain natural sugars.

Another key aspect of making keto Brunswick stew is to use the right cut of beef. A chuck roast or pot roast is ideal, as it has a great beefy flavor and becomes meltingly tender when cooked properly. It is important to let the meat come to room temperature before cooking and to brown it well in batches to ensure even cooking.

By making these simple adjustments, you can enjoy a comforting bowl of keto Brunswick stew that fits within your dietary restrictions.

How to make Brunswick stew keto-friendly

Brunswick stew is a Virginia classic, but it can be made keto-friendly with a few simple substitutions. Here's how to make a delicious and healthy version that fits within the keto diet guidelines:

Ingredients:

• Olive oil
• Yellow onion, chopped
• Garlic, minced
• Low-starch vegetables: carrots, celery, mushrooms, green beans, celery root, turnips, rutabaga, radishes
• Canned diced tomatoes
• Low-sodium chicken or beef broth
• Dried parsley
• Worcestershire sauce
• Hot sauce
• Shredded chicken or beef (cooked ahead of time)
• Fresh parsley, for garnish

Instructions:

• Sauté the onion and garlic in a large casserole pan or Dutch oven with olive oil until fragrant and soft.
• Add in the low-starch vegetables of your choice, along with the canned tomatoes, broth, Worcestershire sauce, parsley, bay leaf, salt, pepper, and hot sauce.
• Bring the mixture to a boil, then reduce the heat and simmer for 30-45 minutes or until the vegetables are tender.
• If using raw chicken or beef, add it now and cook until fully cooked. Otherwise, add in your pre-cooked shredded meat and stir to combine.
• Cook for an additional 5 minutes or until the meat is heated through.
• If the stew seems too thin, mash some of the vegetables to create a thicker broth. If it's too thick, add more broth or water.
• Taste and adjust seasoning as needed.
• Garnish with fresh parsley and serve hot with extra hot sauce on the side.

Tips:

• Traditional Brunswick stew often includes lima beans and corn, but these are high in carbohydrates and not keto-friendly. It's best to avoid them or use in very small amounts.
• When choosing vegetables, opt for low-starch options like celery, mushrooms, green beans, and radishes.
• To make the stew even more keto-friendly, use chicken or beef broth instead of water for added flavour and nutrients.
• If you're short on time, you can cook the stew in an Instant Pot or slow cooker. Just be sure to adjust the cooking time accordingly.
• For a thicker stew, you can use a small amount of xanthan gum as a keto-friendly thickening agent.

The history of Brunswick stew

Brunswick stew is a Southern staple, especially in barbecue restaurants around the region. It's made with a tomato base and features lima beans, corn, and pulled pork. In the early days, all forms of game were used, including squirrel and opossum, with whatever vegetables were in season. Modern versions use ketchup and barbecue sauce, adding a bit of sweetness.

The coastal city of Brunswick, settled in 1738, is one of the claimants of the namesake stew. A large metal pot at the visitor's centre sits atop a concrete marker indicating that this pot was used in 1898 on St Simons Island.

A Georgia homemaker also had a recipe published before the Civil War for what she called "camp stew", which has similar ingredients. These days, the dish is found in restaurants all over the Golden Isles and at the annual Brunswick Rockin' Stewbilee, an annual event with a stew cooking competition, live music, and an antique car show.

However, it is believed that the origins of Brunswick stew go back further than Brunswick County, all the way back to Southeastern Native Americans. The recipe invented by Native Americans in the Southeast involved ingredients like squirrels, groundhogs, and hominy, along with game like deer and bear. They also added vegetables like corn and squash, which are central ingredients in Native American cooking.

In precolonial times, Native Americans only ate what they could grow or catch, and they used every part of the animal for survival. When European settlers came to the United States, the Native Americans shared their foodways, teaching the settlers how to grow corn and cook with the ingredients at hand. Because of this, many classic American dishes have Native American roots, like cornbread, corn fritters, grits, chilli, and baked beans.

In Virginia, the stew is typically made with chicken as the primary meat, along with rabbit. Georgia, on the other hand, uses beef and pork and makes the soup spicy. North Carolina is known to add in some pulled pork.

The stew wars between Brunswick County, Virginia, and the city of Brunswick, Georgia, used to stir up much debate over the originator of the Brunswick stew. Most likely because of the similarity in names, each county strongly felt they were the originator of the stew. In more recent years, these stew wars have generated good publicity with cook-offs that have boosted the economies of both areas.

Nutritional information for Brunswick stew

Brunswick stew is a hearty dish that can be made with a variety of ingredients, but generally includes a mix of meats, vegetables, and spices. Here is a breakdown of the nutritional information for a typical serving of Brunswick stew:

Calories: A serving of Brunswick stew typically contains between 170 and 347 calories. The number of calories can vary depending on the specific ingredients and amounts used.

Macronutrients: In terms of macronutrients, Brunswick stew is typically balanced, with a mix of carbohydrates, protein, and fat. On average, a serving of Brunswick stew provides:

• Carbohydrates: Around 18-44 grams, depending on the recipe and ingredients used.
• Protein: About 20-27 grams, coming from the various meats and vegetables in the stew.
• Fat: Around 7-8 grams, with both saturated and unsaturated fats present.

Vitamins and Minerals: Brunswick stew is a good source of various vitamins and minerals, including:

• Vitamin A: Provides 17.01 mcg per serving.
• Vitamin C: Offers 8.7 mg per serving.
• Vitamin D: Contains 0.24 mcg per serving.
• Iron: Delivers 1.77 mg per serving.
• Calcium: Provides 41.31 mg per serving.
• Potassium: Supplies 625 mg per serving.

It is important to note that the nutritional content of Brunswick stew can vary depending on the specific ingredients and amounts used, as well as any side dishes served alongside it. Therefore, it is always a good idea to calculate the nutritional information based on the specific recipe and ingredients used.

Other keto-friendly stews

• Keto Beef Stew: A rich and hearty stew with tender beef chuck and perfectly cooked vegetables. The secret ingredient is celery root, which has the texture of potatoes but without the carbs.
• Keto Chicken Tortilla Soup: A comforting and spicy soup with chicken, vegetables, and Mexican spices.
• Keto Cream of Mushroom Soup: A creamy and indulgent soup made with seven simple ingredients.
• Keto Zuppa Toscana Soup: A hearty and flavourful soup with Italian sausage, kale, and cream.
• Keto French Onion Soup: A classic French soup made keto-friendly by substituting bread with melted cheese.
• Keto Goulash: A Hungarian-style stew with tender beef, paprika, and caraway seeds.
• Keto Chili: A spicy and hearty stew with ground beef, beans, and chilli spices.
• Keto Salmon Chowder: A creamy and comforting stew with salmon, bacon, and vegetables.
• Keto Lamb Stew: A hearty and warming stew with lamb, vegetables, and spices.
• Keto Chicken Cacciatore Stew: A low-carb take on the classic Italian dish with chicken, tomatoes, and herbs.

How to make stew meat tender

• Choose the right cut of meat. Go for cuts that are known for their collagen content, such as chuck, round, or brisket. Collagen breaks down during cooking, resulting in tender meat.
• Marinate the meat. This infuses the meat with flavour and helps to tenderize it. Red wine, Worcestershire sauce, soy sauce, or a mix of herbs and spices are all excellent options.
• Sear the meat first. Before adding the meat to the stew, sear it in batches in a hot Dutch oven to get a deep brown colour and flavour. This can be done before or after cutting the meat into cubes.
• Slow cook the meat. Cook the meat at low heat for a longer duration to break down the collagen and achieve tender meat.
• Use a meat tenderizer. Physically break down the connective tissues before cooking using a meat tenderizer tool, or add acidic ingredients like tomatoes, wine, or vinegar to your stew.
• Avoid overcrowding the pan. Moisture is exuded faster than it can be evaporated when the pan is overcrowded, resulting in steamed instead of seared meat.
• Use enough oil. Mix a little oil into the beef pieces and add more as needed while browning.
• Add a little acid. Use wine or tomato paste to help lift the fond (brown bits) from the bottom of the pan and break down the connective tissues in the meat.

Frequently asked questions