健康的不伦瑞克炖

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This healthy 不伦瑞克炖 is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!

不伦瑞克炖 is a Virginia classic, but it isn’t something I grew up eating. I was first introduced to this thick stew when I met Isaac in college. 他和他的室友都很喜欢Mrs. Fearnow’s and they would stock up whenever it was on sale. Truth be told, Isaac still likes it and there’s a can in our pantry right now.

Staring into the pantry one night I saw the yellow can and finally decided I needed to make a homemade healthy 不伦瑞克炖 for him.

三碗布伦瑞克炖菜. A bottle of 辣椒酱 as well as a small bowl of 新鲜的香菜 are nearby for topping alongside two metal spoons.

布伦瑞克炖菜的起源

After a little research I found that 不伦瑞克炖 likely originated in Brunswick, Virginia during the 19th century and it was originally made with squirrel meat.

I looked at a couple 九州体育App下载 online for inspiration, but ultimately ended up using the ingredient list 从 a can of Mrs. Fearnow’s as my guide because it’s short and overall pretty wholesome. Some of the 九州体育App下载 online called for 杯 of ketchup, chili sauce, BBQ sauce and creamed 玉米. I’m not a fan of using a ton of packaged products (because they usually have a lot of added sugar and preservatives) so this recipe skips those things.

The only packaged sauces you’ll need are Worcestershire and 辣椒酱. Although if you decide you want to add a little BBQ sauce, you can use my homemade 健康的烧烤酱料九州体育App下载.

If you’re looking for a warm and comforting meal, I highly recommend making a batch of this healthy 不伦瑞克炖. It’s loaded with flavor and truly something the whole family will enjoy!

成分 measured out to make 不伦瑞克炖: 鸡汤, 洋葱, 辣椒酱, 橄榄油, 大蒜, 蕃茄丁, 芹菜, 冷冻玉米, 手撕鸡, 冷冻青豆, 红色的土豆, 月桂叶, 盐和胡椒, 胡萝卜, 欧芹和伍斯特沙司.

材料需要

  • 橄榄油 – to sauté the 大蒜 and 洋葱 in for a flavor base.
  • 新鲜的蔬菜 – a combination of 黄色洋葱, 大蒜, 胡萝卜, 芹菜 and red skinned 土豆. Try to chop these all to a similar size so they cook at the same pace and every bite is a good ratio!
  • 冷冻蔬菜 – no need to thaw the 冷冻玉米 and 青豆 but make sure you give them a good rinse and drain before adding to the soup.
  • 蕃茄丁 – I used canned 蕃茄丁 for a shortcut. Feel free to use fire roasted tomatoes to add a hint of spice!
  • 鸡汤 – I recommend using low sodium 肉汤 so you can control how much 盐 there is in the soup! 蔬菜汤也有作用.
  • 干欧芹 – the perfect herb pairing for this soup.
  • 月桂叶 -这种小药草产生了很大的影响! Simmer a 月桂叶 during cooking to release the flavor-packed essential oils. 食用前把月桂叶去掉.
  • 伍斯特沙司 -一点就够了! It will cut through the richness and adds a delicious depth of flavor.
  • 手撕鸡 – leftover 手撕鸡 works great for this 配方, but you can also make a quick batch using my 慢炖鸡丝 配方, 快煲鸡丝 recipe or making 手撕鸡 using a rotisserie chicken.
  • 盐和胡椒 ——味道.
  • 辣椒酱 – you’ll mix in just a touch of 辣椒酱 but I like serving with extra 辣椒酱 as well.
  • 新鲜的香菜 – instantly level up your soup with a fresh herb garnish. 欧芹和这道汤是绝配!
Collage of four photos showing to the steps to make brunswick stew: sautéing 洋葱, 加入肉汤和蔬菜, cooking the soup and then adding 手撕鸡.

如何做健康的不伦瑞克炖菜

Start by sautéing the 洋葱 and 大蒜 in a large casserole pan or dutch oven. Sauté until the vegetables are fragrant and soft. 加入胡萝卜, 芹菜, 土豆, 番茄罐头, 肉汤, 玉米, 青豆, 伍斯特沙司, 欧芹, 月桂叶, 盐, 胡椒和辣酱. Bring the mixture to a boil and then reduce the heat to a simmer for 30-45 分钟 or until all of the vegetables are tender. The 土豆 will take the longest to cook so check those!

Remove the 月桂叶 and add in the 手撕鸡. Stir to combine and cook for an extra 5 分钟 to heat the chicken. Once the stew is ready to serve, place in bowls and garnish with 新鲜的香菜. Serve with additional 辣椒酱 so everyone can add as much or as little spice as they like.

专业技巧!
If stew seems too thin, you can mash up some of the 土豆 with a fork to create a thicker 肉汤. If it's too thick, you can add more 肉汤 or water. 
Shredded chicken added to a dutch oven containing Brunswick Stew.

常见问题

Can you put raw chicken in the stew to cook?

You can cook the chicken directly in the 肉汤 with the vegetables to cook, but I prefer to cook the chicken ahead of time (or use rotisserie chicken) and add the cooked chicken to the soup to reheat. This allows me to make sure the chicken is fully cooked and allows the soup to come together in no time at all! If you do cook the chicken in the soup, add the chicken in step 2 when you add the veggies and 肉汤. Bring the mixture to a boil, reduce heat to a simmer and cover. Cook the chicken for about 20 分钟 or until it is fully cooked. When chicken is fully cooked, remove and shred. Simmer the stew for an additional 10-25 分钟 until veggies are tender. Once the veggies are tender add chicken back into the soup and serve with 新鲜的香菜 and 辣椒酱.

我能用慢炖锅炖肉吗?

I haven’t tried it, but I don’t see why not! Just add raw chicken breasts and the rest of the ingredients to your slow cooker and cook on high for 4 小时s and low for 7-8 小时s until chicken can easily shred with a fork and veggies are tender.

我可以在快煲里煮炖肉吗?

I haven’t tried this method, but someone else has and said it worked perfectly. To cook this stew in your 即时壶 start by adding 橄榄油 and putting it on the sauté setting. Add the 洋葱 and 大蒜 and sauté until fragrant. Add raw chicken and the remaining ingredients (besides the 欧芹 and 辣椒酱) to the 即时壶. 把盖子盖在高压锅上, lock the lid and make sure the pressure release valve is closed. Press cancel to stop sautéing and then press the soup/stew button and set the time to 30 分钟. Once the timer reaches 0, the cooker will switch to “keep warm”. Carefully switch the pressure release valve to open to quickly release the pressure. 在这个过程中要非常小心! I recommend using a towel over the valve or use tongs so you don’t burn yourself with the steam. Once the steam is released, remove the lid and use a fork to shred the chicken.

Two bowls containing healthy 不伦瑞克炖. There are two metal spoons next to the bowls as well as a small dish with 新鲜的香菜.

如何供应布伦瑞克炖菜

把汤分装到碗里之后, top with 新鲜的香菜 and serve with extra 辣椒酱 so everyone can add extra spice to their liking. This stew is a meal in one but here are some serving suggestions if you want it to be a part of a larger meal:

如何储存剩菜

After allowing the soup to cool slightly, store it in an airtight container in the refrigerator for up to one week. You could try freezing for longer storage but the texture of the vegetables may change a bit during freezing.

更多美味的汤和炖菜

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健康的不伦瑞克炖

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This healthy 不伦瑞克炖 is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!
三碗布伦瑞克炖菜. A bottle of 辣椒酱 as well as a small bowl of 新鲜的香菜 are nearby for topping alongside two metal spoons.
准备时间 10 分钟
做饭的时间 50 分钟
总时间 1 小时
6

成分

  • 1 汤匙 橄榄油
  • 1 黄色洋葱, 切碎
  • 2 丁香 大蒜, 剁碎
  • 2 胡萝卜, 切碎
  • ¾ 碎芹菜
  • 2 红皮小土豆, 切碎
  • 2 冷冻玉米, 冲洗和排水
  • 1 冷冻青豆, 冲洗和排水
  • 1 28盎司可以 蕃茄丁
  • 1 32盎司纸箱 低钠鸡汤
  • 1 茶匙 干欧芹
  • 1 月桂叶
  • 2 汤匙 伍斯特沙司
  • 1 茶匙
  • 1 茶匙 胡椒
  • ½ 茶匙 辣椒酱
  • 2 ½ 鸡丝(约1.25磅去骨鸡胸肉)
  • 新鲜的香菜, 为装饰
  • 辣椒酱, 为服务

指令
 

  • Heat oil over medium heat in a large casserole pan/dutch oven. Add 洋葱 and 大蒜 to the pan and sauté until fragrant and soft.
    A dutch oven with 洋葱s and 大蒜 sautéing in 橄榄油. 一个木勺搁在锅里.
  • 加入胡萝卜, 芹菜、土豆, 番茄罐头, 肉汤, 玉米, 青豆, 伍斯特沙司, 欧芹, 月桂叶, 盐, 胡椒和辣酱.
    荷兰烤炉和胡萝卜, 芹菜、土豆, 番茄罐头, 肉汤, 玉米, 青豆, 伍斯特沙司, 欧芹, 月桂叶, 盐, 加辣椒和辣酱.
  • Bring mixture to a boil, then reduce heat simmer for 30-45 分钟 or until 土豆 are tender. 偶尔搅拌.
    成分 for 不伦瑞克炖 simmering in a dutch oven.
  • Remove 月桂叶 and add in 手撕鸡, stir to combine and cook an additional 5 分钟 or until chicken is heated through. If stew seems too thin, you can mash up some of the 土豆 with a fork to create a thicker 肉汤. If the stew is too thick, you can add more 鸡汤 or water, starting with 1/2 杯.
    Shredded chicken added to a dutch oven containing Brunswick Stew.
  • Once stew is ready to serve, place in bowls and garnish with 新鲜的香菜. Serve with 辣椒酱 so everyone can add as much or as little spice as they like.

营养

服务: 1.5 热量: 287千卡 碳水化合物: 36g 蛋白质: 20g 脂肪: 7g 饱和脂肪: 1g 多不饱和脂肪: 1g 单不饱和脂肪酸: 3g 胆固醇: 42mg 钠: 630mg 钾: 786mg 纤维: 5g 糖: 11g
课程:
菜: 美国
关键字: 不伦瑞克炖

这道菜是你做的吗?

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    130条评论
    1. 科瑞
      2022年1月16日下午6时18分

      五星级
      I grew up getting 不伦瑞克炖 从 this mom and pop shop grown the road. I’ve yet to make it anywhere close to that until I found this recipe. 如此美味的! 它非常非常好吃,而且很容易做. 这将是酷游九州体育官网App家的主食.

      1. 布列塔尼马林斯
        2022年1月17日12:08 pm

        耶!! So happy to hear this recipe was a hit, 科瑞. Thanks for making it and coming back to leave a review. 这对我来说意义重大!

    2. 雪莉
      2022年1月3日下午6时

      五星级
      太好吃了. I decided to make it today after we just got 8 inches of snow (here in VA). I have always loved 不伦瑞克炖 but have never attempted to make it. 这比我吃过的任何东西都好. 我做了一些调整. I did add bbq sauce and finely 切碎 my 芹菜 since I am not a huge fan and I used crushed tomatoes and vegetable stock. I also did not have any bay leaves so I sprinkled in a little basil and it seemed to do the trick. Thank you again for posting a healthy alternative!!

      1. 布列塔尼马林斯
        2022年1月4日上午11:53

        吸引!! 这让我很高兴听到. 太棒了,雪莉. 谢谢你的评论!

    3. 希瑟
      2022年1月3日上午10点24分

      五星级
      I have made this recipe three times now and it has been delicious each time! I used the 即时壶 and did not add 欧芹.

      1. 布列塔尼马林斯
        2022年1月3日上午10:48

        吸引!! Happy to hear this stew was a hit, 希瑟. Thanks so much for making it and coming back to leave a review. 我真的很感谢你的评论!

    4. 艾米查克
      2021年12月20日上午10点38分

      五星级
      i grew up in Richmond VA and every Labor Day weekend there was a cookout/BBQ hosted by the insurance company my parents used.They had the usual fare for a cookout but they had huge iron kettles with 不伦瑞克炖 cooking over a fire.
      this is as good as I remember that being! 甚至在他们停止举办之后 ,all the kids still wanted 不伦瑞克炖 the weekend before school started ,my mom tried the “yellow can” but it just wasn’t the same.
      谢谢你的九州体育App下载和回忆!

      1. 布列塔尼马林斯
        2021年12月20日晚上11点24分

        哦耶! 我很高兴听你这么说,艾米. So glad this brunswick stew was a success. 谢谢你的评论!

      1. 布列塔尼马林斯
        2021年12月15日上午10点31分

        很高兴听到你喜欢这个九州体育App下载! 非常感谢你的评论.

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