Heart-Healthy Brown Stew Chicken
Transform your mealtime with this flavorful and heart-healthy take on the classic Brown Stew Chicken. Tender, skinless chicken breasts are marinated in a bright blend of lime juice, low-sodium soy sauce, garlic, and ginger, then simmered with vibrant vegetables like bell peppers, carrots, and tomatoes. Infused with bold Caribbean-inspired seasonings like thyme, allspice, and a touch of Scotch bonnet pepper for subtle heat, this recipe is both healthy and satisfying. Slow-cooked to perfection in a rich, low-sodium chicken broth, the stew is finished with fresh green onions and parsley for a burst of color and flavor. Ready in just over an hour, it's an ideal dish for those seeking a comforting meal without compromising on nutrition. Serve it with nutrient-dense sides like brown rice or whole-grain bread for a wholesome dinner your heart will thank you for! Keywords: heart-healthy chicken stew, low-sodium Caribbean chicken, healthy brown stew chicken recipe, homemade low-fat stew.
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Recipe Information
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
Instructions
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.
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.
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.
Add the diced tomatoes, low-sodium chicken broth, bay leaf, dried thyme, and ground allspice to the pot. Stir well to combine.
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.
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.
Once cooked, carefully remove the scotch bonnet pepper from the pot to prevent the stew from becoming too spicy.
Stir in the chopped green onions and parsley. Adjust seasoning with additional black pepper or lime juice as needed.
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
Calories |
1630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.5 g | 70% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 578 mg | 193% | |
| Sodium | 2161 mg | 94% | |
| Total Carbohydrate | 53.8 g | 20% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 22.4 g | ||
| Protein | 226.8 g | 454% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 251 mg | 19% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 3396 mg | 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.
