Recipes · American · Stews
Brunswick Stew
One serving has 425 kcal and 34 g protein, and at least a fifth of a woman's daily need of thiamin (115%), pyridoxine (82%), niacin (68%), selenium (62%), phosphorus (59%) and copper (52%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (621 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: celery, fish, gluten, pork, poultry
Ingredients
- 90 g Chicken thighs, boneless, skinless, raw
- 40 g Pork shoulder, raw
- 120 g Tomatoes, canned, diced
- 60 g Corn kernels, canned
- 60 g White beans, canned
- 80 g Potatoes, raw
- 40 g Onions, raw
- 100 g Chicken broth
- 25 g Tomato sauce, canned
- 5 g Worcestershire sauce
- 0.3 g Black pepper
- 0.3 g Salt
Method
- Combine the chicken, pork, chicken broth, diced tomatoes, tomato sauce, chopped onion and Worcestershire sauce in a large pot and bring to a simmer.
- Add the potatoes, cover, and simmer for 20 minutes until the meats are cooked through (juices run clear, 74°C/165°F) and starting to soften.
- Lift out the meats, shred them with two forks, and return the shredded meat to the pot.
- Stir in the corn and butter beans, season with the salt and pepper, and simmer uncovered for 20-25 minutes, stirring occasionally, until thick.
- Taste and adjust the seasoning, then serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 425 kcal | 20% |
| Carbohydrates | 46.1 g | |
| Water | 522 mL | |
| Fiber | 9.2 g | 31% |
| Protein | 34.3 g | 71% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.9 g | |
| Methionine | 0.82 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 12.5 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 115 mg | |
| Calcium | 131 mg | 13% |
| Copper | 0.47 mg | 52% |
| Iron | 5.1 mg | 28% |
| Magnesium | 107 mg | 34% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 413 mg | 59% |
| Potassium | 1,454 mg | 31% |
| Selenium | 34.1 µg | 62% |
| Sodium | 1,254 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 1.3 mg | 115% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 99.9 µg | 25% |
| Cobalamin (vitamin B12) | 0.87 µg | 36% |
| Choline | 107 mg | 25% |
| Vitamin A | 38.1 µg | 5% |
| Vitamin C | 37.6 mg | 50% |
| Vitamin D (D2 + D3) | 28.9 IU | 5% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 10.5 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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