Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Rich, savoury braised chicken — Caribbean.
Equipment: Wide pan or casserole with lid
Measures and names
Ingredients
- 800 g chicken thighs, bone-in
- 1 onion
- 1 pepper, sliced
- 3 garlic cloves, crushed
- 1 tbsp tomato purée (tomato paste)
- 1 tsp allspice
- 1 tsp thyme
- 1 tbsp soy sauce
- 400 ml chicken stock
- 1 tbsp oil
Method
- Heat the oil in a wide pan and brown the chicken deeply on all sides, 8–10 minutes — this colour makes the stew. Remove.
- Cook the onion and pepper for 5 minutes, add the garlic, then stir in the tomato purée, allspice and thyme for 1 minute.
- Return the chicken with the soy sauce and stock. Partly cover and simmer for 30 minutes, until the chicken is tender and cooked through.
- Uncover and bubble the sauce until thick and rich, turning the chicken to coat.
- Taste — the soy seasons it — and serve with steamed greens or cauliflower rice.
Swaps and tips
Browning the chicken deeply gives the stew its colour and flavour. Serve with cauliflower rice or steamed greens. Use tamari instead of soy sauce to keep it gluten-free.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 29 g | 6 g | 2 g | 19 g | 322 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
