New American Brunswick Stew

Why This Recipe

This Brunswick stew delivers a smoky, sweet, and tangy Southern comfort with deep umami from browned pork and chicken, enriched by tomato paste. Smoked paprika and thyme evoke barbecue pit aromas, while brown sugar and corn add subtle sweetness balanced by the bright acidity of undrained tomatoes. Lima beans bring creamy earthiness, and optional cayenne gives a gentle Southwestern warmth — bold yet approachable.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 8 oz boneless pork shoulder, cut into 1-inch chunks
• 8 oz boneless, skinless chicken thighs, cut into 1-inch chunks
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 cup frozen lima beans (or butter beans)
• 1 cup frozen corn kernels
• 1¼ cup chicken broth
• 1 tbsp light brown sugar
• 1 tsp smoked paprika
• 1 tsp dried thyme
• ½ tsp ground cumin
• ¼ tsp cayenne pepper (optional)
• Salt and black pepper, to taste
• 2 tbsp chopped fresh parsley (optional, garnish)

Instructions

1. Prep: Dice pork, chicken, onion; mince garlic.
2. Sauté: Olive oil + onion—3–4 min until soft. Add garlic—30–60 seconds. Brown pork, chicken—5–6 minutes.
3. Bloom: Add thyme. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add smoked paprika, cumin, cayenne, tomato paste, tomatoes with juice, lima beans, corn, brown sugar.. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 25 min → Natural release 10 min → Vent
7. Adjust: Shred meats with two forks. Stir. Add salt, pepper to taste. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 380 kcals
• Protein: 30g
• Carbs: 35g
• Fat: 14g
• Fiber: 7g

Pair with 6 Triscuits for 33g protein, 10g fiber, and 500 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• Fordhook lima beans have a creamy, buttery flavor—1945 AAS winner. Seeds may be purchased from https://all-americaselections.org/product/bean-lima-bush-fordhook-242/
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.