Something filling for when the weather cools: Brunswick Stew

September 16, 2016

By Kay MacInnis, Registered Dietitian

As the weather begins to change, you’ll see my favorite recipes change as well. In the fall, I start turning to dishes that are a little more filling.

This is one of my family’s favorites. It’s also pretty quick to prepare and is a departure from traditional versions that use other kinds of meat. But like all versions, this is a one-stop for protein and healthy vegetables. I usually serve it with a hearty bread!

You can vary it up. If you like the flavor of barbecue, you can add a little more sauce to suit your tastes. Two tablespoons of yellow BBQ sauce contributes about 35 Calories, 7 grams of carbohydrate, a gram of protein and 180 mg. sodium.

Edamame, a young soybean that has been harvested before the beans have had a chance to harden, is a good source of protein, iron and calcium. There is some evidence that soy may decrease the risks of age-related brain diseases, as well as cardiovascular, cancer, diabetes, and inflammatory processes. More to come on this – science is still looking at the connection between disease prevention and soy. Meanwhile, try the Brunswick stew with edamame!

Brunswick Stew


  • 1 tbsp. olive oil

  • 1 onion, diced

  • 2 cups chicken broth, low sodium

  • 2 cups pulled chicken

  • 2 cups canned diced tomatoes, no salt added

  • 2 cups edamame

  • 2 cups frozen whole corn

  • 1/4 cup of mustard-based BBQ sauce


  • Heat oil in large pan.

  • Add onions and cook until tender.

  • Add remaining ingredients.

  • Bring to a simmer and cook for 30 minutes at medium-low.

Nutrition Information: 269 Calories, 7 grams fat, 33 grams carbohydrate, 21 grams protein and 192 mg. sodium.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, SC.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.