Brown stew chicken

A83280CC-A317-4D84-A5ED-639DBCCCC802.jpeg

Brown stew chicken - the healthier way

Brown stew chicken is a well known and loved Caribbean dish. Eaten throughout many of the English speaking Caribbean countries.
This dish boasts of a sweet and spicy flavour and it’s typically eaten with rice and peas.

I’ve recreated this dish, and made it a little more healthier. Firstly you will notice that the skin of the chicken has been removed, this is to reduce the fat content. Many Caribbean’s also add tomato ketchup and additional brown sugar to the recipe, however I’ve replaced those with tomato purée and brown agave nectar to reduce the sugar content.

With all the healthier substitutes the stew chicken still tastes delicious and authentic.

I would love for you to give this recipe a try and let me know how you find it! Drop a comment below and please do tag me with your creations on Instagram so I can see!

Happy cooking!

Ingredients

  • 1kg Chicken legs

  • 1 Red belle pepper

  • 1 Green belle pepper

  • 1 Red onion

  • 3 Spring onions

  • 2 Small fresh tomatoes

  • 3 Cloves of garlic (crushed)

  • 1 Cup chicken stock

  • 1 Tablespoon browning

  • 1 Tablespoon tomato purée

  • 1 Tablespoon Dark agave nectar

  • 1tsp White pepper

  • 1tsp Rick salt

  • 1 tsp ground pimento seeds

  • 1tsp Black pepper

  • 5-6 Stalks of fresh thyme

  • 2 whole scotch bonnet peppers (optional)

Preparation

  1. First remove the skin of the chicken and then cut in to parts (separating the leg and thigh.

  2. Place the chicken in a large mixing bowl and begin to season. Add the salt, pepper, ground pimento, crushed garlic and 1 tablespoon of browning to the chicken and massage well together.

  3. Finely chop the red onions, tomatoes, and spring onions. Add them into the mixing bowl with the chicken, massage it in together then set aside and allow it to marinate for 30 minutes.

  4. Add a tablespoon of olive oil to a heated pan. Add the chicken in one piece at a time and brown on each side (make sure you scrape all the excess onions and tomatoes, we only need the chicken at this point)

  5. Once the chicken is golden brown on each side add the remaining contents from the bowl (onions, garlic and chopped tomatoes)

  6. Continue by adding 1 Cup of chicken stock, 1 tablespoon of tomato purée, 1 tablespoon of dark agave nectar (this is to replace tomato ketchup and brown sugar which is usually used) gently stir then allow to simmer for 6-7 minutes.

  7. Finley slice the bell peppers then add them to the pan.

  8. Simmer for another 5-10 minutes. Taste to ensure seasoning is right then turn the heat off and allow the meat to rest.

  9. Serve with your choice of carbs.

Served with cous cous and black beans

Served with cous cous and black beans

Nancy Odogwudinner, healthy1 Comment