Low Fat Brown Stew Chicken
Indulge in the rich, savory flavors of Caribbean cuisine with this Low Fat Brown Stew Chicken recipe—a lighter twist on a beloved classic. Featuring tender, skinless chicken thighs marinated in a fragrant blend of lime, ginger, garlic, and bold seasonings like thyme, allspice, and Scotch bonnet pepper, this dish delivers big on flavor while keeping the fat content in check. Carefully browned without added oil, the chicken is then simmered with fresh tomatoes, onions, and a splash of low-sodium chicken broth, creating a luscious, thickened gravy that’s perfect for pairing with fluffy rice. With just 20 minutes of prep and easy-to-follow steps, this recipe offers a guilt-free way to enjoy authentic island flavors at home. Whether you’re seeking a healthier Jamaican-inspired dinner idea or simply love vibrant, spice-filled dishes, this low fat brown stew chicken is sure to be a hit!
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Recipe Information
Ingredients
- 2 pounds skinless chicken thighs
- 1 lime
- 2 tablespoons soy sauce
- 1 tablespoon browning sauce
- 2 cloves minced garlic
- 1 inch piece, grated ginger
- 1 teaspoon thyme
- 1 whole, seeded and diced scotch bonnet pepper
- 1 teaspoon allspice
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large, chopped onion
- 1 medium, chopped red bell pepper
- 2 medium, chopped tomatoes
- 2 cups low-sodium chicken broth
- 1 tablespoon cornstarch
- 2 tablespoons water
Instructions
Rinse the chicken thighs thoroughly and pat them dry with paper towels.
Rub the chicken with the juice of the lime to cleanse and eliminate any odor.
In a large bowl, combine the soy sauce, browning sauce, minced garlic, grated ginger, thyme, scotch bonnet pepper, allspice, salt, and black pepper.
Add the chicken thighs to the bowl, ensuring they are evenly coated with the marinade. Cover, and let marinate for at least 30 minutes, or overnight if time permits.
In a large nonstick pot or Dutch oven over medium heat, add the marinated chicken pieces, browning each side for about 5 minutes until lightly golden. (Note: The juices from the marinade will create a nice crust without additional oil.)
Remove the chicken from the pot and set aside. Add chopped onions and red bell pepper to the same pot, sautéing until softened, about 5 minutes.
Return the chicken to the pot and add chopped tomatoes and chicken broth.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 45 minutes, stirring occasionally.
In a small bowl, mix cornstarch with water until dissolved. Add this mixture to the pot and stir well, allowing the gravy to thicken for 3-5 minutes.
Taste and adjust seasoning with more salt or pepper if necessary.
Serve hot, garnished with fresh thyme, alongside rice or other favorite side dishes.
Nutrition Facts
Calories |
1924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.8 g | 109% | |
| Saturated Fat | 23.9 g | 119% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 971 mg | 324% | |
| Sodium | 3600 mg | 157% | |
| Total Carbohydrate | 65.1 g | 24% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 25.4 g | ||
| Protein | 231.7 g | 463% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 257 mg | 20% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 3802 mg | 81% | |
*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.
