Caribbean Stewed Chicken Recipe

Yield: 6 servings

Ingredients:

  • 3 pounds of pieces of chicken breast
  • 1 large onion, chopped
  • 1 large tomato, coarsely chopped
  • 2 Tablespoons fresh lime or lemon juice
  • 1 Tablespoon fresh parsley, chopped
  • ½ teaspoon dried thyme
  • ½ teaspoon dried rosemary
  • ¼ teaspoon ground ginger
  • ¼ teaspoon cinnamon
  • 3 cups water
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 Tablespoon margarine
  • 2 Tablespoons flour
  • ¼ teaspoon nutmeg

Preparation:

  1. Remove skin and all visible fat from chicken pieces.
  2. Place chicken, onion, tomato, lime juice, parsley, thyme, rosemary, ginger and cinnamon in a glass bowl, cover, and let stand in refrigerator 2 hour to marinate.
  3. Transfer to a Dutch oven or stewing pot; add water, salt (optional), and pepper.
  4. Cover, bring to a boil; reduce heat and simmer 1-1 1/2 hours or until tender (start checking after 1 hour).
  5. Melt margarine in a small saucepan; stir in flour and nutmeg until blended.
  6. Remove and strain 1-1 1/2 cups liquid from stew and add to flour mixture; stir while cooking about 2 minutes until thickened.
  7. Place chicken pieces on a warm platter; serve with sauce.
  8. Strain remaining liquid from stew for later use.

Recipe reviewed by Dietitian Kimberly A. Tessmer, RD LD

Nutritional Information: (about 191 calories, 21 grams protein, 11 grams fat, 2 grams carbohydrate per serving)

Source: Source: Choice Cooking, Canadian Diabetes

In the event that you find that this recipe is not appropriate for diabetics, please contact us and we will review your suggestions.

Stew

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