Classic Instant Pot Brunswick Stew

31g Protein • 3-Quart Instant Pot • 45Minutes

31g Protein Classic Brunswick Stew— a 3-quart Instant Pot meal prep stew.

This classic Brunswick stew is pure Southern soul: smoky, tangy, and lightly sweet, with tender pulled pork and chicken bathed in a rich, tomato-based broth. Lima beans add creamy earthiness, corn brings pops of sweetness, and brown sugar + Worcestershire deepen the tang into a barbecue-like warmth. Smoked paprika and a whisper of cayenne give gentle heat and smoke — no modern twists, just old-school comfort that hugs your omnivore heart.

Easy Prep, Pantry Staples

Ingredients

• 1 tbsp butter (or bacon fat for authenticity)
• 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
• 1 cup chicken broth
• 1 tbsp light brown sugar
• 1 tsp Worcestershire sauce
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1/4 tsp cayenne pepper (optional, for mild heat)
• Salt and black pepper, to taste
• Hot sauce (optional, for serving)

Instructions

1. Prep: Dice pork, chicken, onion; mince garlic.
2. Sauté: Bacon fat + onion— 3–4 min until soft. Add garlic — 30–60 seconds. Brown pork and 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 tomatoes with juice, tomato paste, lima beans, corn, brown sugar, Worcestershire, smoked paprika, cayenne. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 25 min → Natural release 10 min → Vent
7. Adjust: Shred meats with two forks (they’ll be fall-apart tender). Stir. Add salt, pepper to taste. Add thickener or sauté 2–3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 390 kcals
• Protein: 31g
• Carbs: 34g
• Fat: 15g
• Fiber: 7g

Pair with 6 Triscuits for 34g protein, 10g fiber, and 510 kcals.

Pro Tips

Start with ½ tsp salt and 4 grinds of pepper. Bacon fat tastes good. Very good. 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.

Thick & Satisfying Every Time

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• 3-quart pot results or burn tips
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