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.