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Caribbean Stewed Chicken

6 Servings

Serve this beautifully seasoned stew with Fluffy Dumplings for a praise-winning dinner.

Ingredients

1  large onion, chopped 1 
1  large tomato, coarsely chopped 1 
1 Tbsp chopped fresh parsley 15 mL
1/2 tsp dried thyme 2 mL
1/2 tsp dried rosemary 2 mL
1/4 tsp ground ginger 1 mL
1/4 tsp ground cinnamon 1 mL
2 Tbsp freshly squeezed lime or lemon juice 30 mL
2 lbs skinless bone-in chicken thighs or breasts 1 kg
1/2 tsp salt 2 mL
1/4 tsp freshly ground black pepper 1 mL
1 Tbsp vegetable oil 15 mL
2 Tbsp all-purpose flour 30 mL
1/4 tsp ground nutmeg 1 mL

Instructions

Step 1
In a glass bowl, combine onion, tomato, parsley, thyme, rosemary, ginger, cinnamon and lime juice. Add chicken, turning to coat evenly. Cover and refrigerate for 2 hours.

Step 2
Remove chicken from marinade, discarding marinade. Place chicken in a Dutch oven or pot and add 3 cups (750 mL) water, salt and pepper. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 1 1/2 hours or until chicken is tender.

Step 3
In a small saucepan, heat oil over medium heat. Stir in flour and nutmeg until blended. Remove 1 1/2 cups (375 mL) liquid from stew and strain. Gradually stir into flour mixture and cook, stirring, for about 2 minutes or until thickened.

Step 4
Place chicken pieces on a warm platter. Serve drizzled with sauce. (Strain remaining liquid from stew for later use.)

Tips

Extra liquid from the stew can be stored in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 6 months. When ready to use, skim off any fat that has risen to the top. Reheat and pour over grilled chicken or fish or use as the base for a curry dish.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 193
Fat / Lipides 9 g
Saturated / saturés 2 g
+ Trans / trans
Cholesterol / Cholestérol 86 mg
Sodium / Sodium 281 mg
Carbohydrates / Glucides 4 g
Fiber / Fibres 1 g
Sugars / Sucres
Protein Protéines 23 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
A serving of this recipe made with chicken thighs has 6 g of fat. By using chicken breasts, you can reduce it to 2 g per serving.
 
Diabetes Food Choice Values:
America’s Exchanges
3 Lean Meats
1 Free Food
 
Canada’s Choices
3 Meat & Alternatives
 
Recipe provided by Canadian Diabetes Association.

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