High Protein Brown Stew Chicken
Indulge in the hearty, rich flavors of this High-Protein Brown Stew Chicken, a nutritious twist on the Caribbean classic that's perfect for your next family meal. Made with tender, boneless chicken thighs marinated in vibrant seasonings like allspice, thyme, and a hint of fiery scotch bonnet pepper, this dish boasts layers of bold flavor in every bite. Simmered alongside colorful bell peppers, carrots, kidney beans, and a savory chicken broth, this protein-packed stew is both satisfying and wholesome. The use of browning sauce adds a deep, caramelized richness, while fresh lime juice and ginger provide a delightful zing. With a total cook time of just over an hour, this comforting and flavorful one-pot meal is equally impressive served over steamed rice or paired with your favorite vegetables. Perfect for weeknight dinners or weekend gatherings, this recipe brings Caribbean warmth and a healthy protein boost to your table.
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Recipe Information
Ingredients
- 2 pounds boneless, skinless chicken thighs
- 1 whole lime
- 3 tablespoons soy sauce
- 1 tablespoon browning sauce
- 1 large onion, finely chopped
- 1 large green bell pepper, sliced
- 1 large red bell pepper, sliced
- 4 pieces garlic cloves, minced
- 1 optional scotch bonnet pepper, finely chopped
- 2 teaspoons thyme leaves
- 1 teaspoon allspice powder
- 1 teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 2 cups chicken broth
- 2 medium carrots, sliced
- 1 can (15 ounces) kidney beans, drained and rinsed
- 2 stalks scallions, chopped
- 1 teaspoon ginger, grated
Instructions
Begin by cleaning the chicken thighs with the juice of a lime and water. Pat them dry with paper towels.
In a large bowl, combine the chicken thighs with soy sauce, browning sauce, chopped onion, sliced green and red bell peppers, minced garlic, scotch bonnet pepper (if using), thyme, allspice, black pepper, and salt. Mix well to coat the chicken evenly.
Cover the bowl with plastic wrap and let the chicken marinate in the refrigerator at least 30 minutes. For bolder flavor, marinate for up to 4 hours.
In a large Dutch oven or heavy pot, heat vegetable oil over medium-high heat.
Remove the chicken pieces from the marinade, reserving the marinade for later use.
Brown the chicken pieces in batches, about 4-5 minutes per side, until golden. Remove browned chicken from the pot and set aside.
In the same pot, add the reserved marinade along with chicken broth, sliced carrots, rinsed kidney beans, chopped scallions, and grated ginger. Stir well to combine and bring to a simmer.
Return the browned chicken to the pot. Adjust the heat to low, cover the pot with a lid, and let the stew cook for about 30-40 minutes, or until the chicken is fully tender and the flavors have melded.
Taste and adjust seasoning if necessary. Serve hot with steamed rice or your choice of vegetables.
Nutrition Facts
Calories |
2822 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 129.6 g | 166% | |
| Saturated Fat | 31.5 g | 158% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 1134 mg | 378% | |
| Sodium | 6313 mg | 274% | |
| Total Carbohydrate | 135.3 g | 49% | |
| Dietary Fiber | 37.9 g | 135% | |
| Total Sugars | 31.3 g | ||
| Protein | 278.5 g | 557% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 483 mg | 37% | |
| Iron | 21.4 mg | 119% | |
| Potassium | 5681 mg | 121% | |
*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.
