Heart-Healthy Brown Stew Chicken

Indulge in the rich, Caribbean-inspired flavors of Heart-Healthy Brown Stew Chicken, a wholesome twist on a classic dish. This recipe swaps traditional cuts of chicken for lean, skinless, boneless chicken breasts, paired with vibrant ingredients like bell peppers, carrots, and fresh herbs for a nutrient-packed meal. A fragrant marination with lime juice, soy sauce, garlic, and ginger infuses every bite with zesty complexity, while low-sodium chicken broth and authentic spices like allspice and thyme create a savory, thickened sauce without added salt. A touch of Scotch bonnet pepper adds a gentle heat, which can be easily adjusted to suit your spice preference. Perfectly balanced for health-conscious eaters, this satisfying dish is best served with hearty brown rice or whole-grain bread for a complete and nourishing meal that's as good for your heart as it is for your taste buds.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1.5 pounds Skinless, boneless chicken breasts
• 2 tablespoons Lime juice
• 3 tablespoons Low-sodium soy sauce
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 medium Onion, chopped
• 1 medium Green bell pepper, chopped
• 1 large Carrot, sliced
• 2 medium Tomatoes, diced
• 1 cup Low-sodium chicken broth
• 1 Bay leaf
• 1 teaspoon Thyme, dried
• 0.5 teaspoon Allspice, ground
• 2 tablespoons Olive oil
• 1 small Scotch bonnet pepper, whole
• 0.5 teaspoon Black pepper
• 2 stalks Green onion, chopped
• 2 tablespoons Parsley, chopped

Directions

Step 1

Begin by cutting the chicken breasts into medium-sized chunks. Place them in a bowl and marinate with lime juice, soy sauce, minced garlic, and grated ginger for at least 10 minutes.

Step 2

Heat one tablespoon of olive oil in a large pot over medium heat. Add the chicken pieces in batches, cooking until they are lightly browned on all sides. Once browned, remove the chicken from the pot and set aside.

Step 3

In the same pot, add the remaining olive oil. Add the chopped onion, green bell pepper, and carrot. Sauté the vegetables for about 5 minutes until they begin to soften.

Step 4

Add the diced tomatoes, low-sodium chicken broth, bay leaf, dried thyme, and ground allspice to the pot. Stir well to combine.

Step 5

Return the browned chicken to the pot. Add the whole scotch bonnet pepper and black pepper. Stir again, ensuring the chicken is well coated with the sauce.

Step 6

Bring the mixture to a simmer over medium-low heat. Cover the pot and let it cook for about 30 to 35 minutes, stirring occasionally, until the chicken is cooked through and the sauce has thickened.

Step 7

Once cooked, carefully remove the scotch bonnet pepper from the pot to prevent the stew from becoming too spicy.

Step 8

Stir in the chopped green onions and parsley. Adjust seasoning with additional black pepper or lime juice as needed.

Step 9

Serve the brown stew chicken hot, accompanied by a side of brown rice or whole-grain bread to complete this heart-healthy meal.

Nutrition Facts

Serving size	1685.6 grams (1685.6g)

Amount per serving	% Daily Value*
Calories	1630

Total Fat 54.50g	70%
Saturated Fat 11.30g	57%
Polyunsaturated Fat 2.70g
Cholesterol 578mg	193%
Sodium 2161mg	94%
Total Carbohydrate 53.80g	20%
Dietary Fiber 12.50g	45%
Total Sugars 22.40g
Protein 226.80g	454%

Vitamin D 7IU	34%
Calcium 251mg	19%
Iron 12mg	65%
Potassium 3396mg	72%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.4%

Protein: 56.2%

Carbs: 13.3%