Low Sodium Brown Stew Chicken
Experience the rich, comforting flavors of the Caribbean with this Low Sodium Brown Stew Chicken, a heart-healthy twist on a classic favorite. Made with tender bone-in chicken pieces marinated in lime juice, low sodium all-purpose seasoning, and browning sauce, this recipe brings bold flavor without overpowering salt content. Slow-simmered in a vibrant medley of onions, garlic, ginger, tomatoes, carrots, and bell peppers, this dish is infused with fresh thyme and a light kick of optional scotch bonnet pepper for authentic depth. Perfectly paired with rice or your favorite side, it’s the ideal balance of nutritious and delicious with every spoonful. Whether you’re watching your sodium intake or just craving a wholesome comfort meal, this Low Sodium Brown Stew Chicken will satisfy every palate.
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Recipe Information
Ingredients
- 2 pounds bone-in chicken pieces (legs or thighs)
- 2 tablespoons lime juice
- 1 tablespoon low sodium all-purpose seasoning
- 1 tablespoon low sodium browning sauce
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 scallions, chopped
- 4 garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 tomatoes, chopped
- 1 carrot, sliced
- 1 red bell pepper, sliced
- 5 thyme sprigs
- 1 cup water
- 0.5 teaspoon freshly ground black pepper
- 1 scotch bonnet pepper, optional
Instructions
Place the chicken pieces in a large bowl and add lime juice. Massage the chicken with lime juice, then rinse and pat dry with paper towels.
In the same bowl, add the low sodium all-purpose seasoning, and browning sauce. Mix until the chicken is well coated with the seasoning. Allow the chicken to marinate for at least 30 minutes or overnight in the fridge for deeper flavor.
In a large pot or Dutch oven, heat olive oil over medium-high heat. Add the marinated chicken pieces and brown on all sides. This should take about 10-15 minutes. Remove the browned chicken from the pot and set aside.
In the same pot, add the chopped onion, scallions, garlic, and ginger. Sauté until the onions are translucent and aromatic, approximately 3-4 minutes.
Add the chopped tomatoes, sliced carrot, and red bell pepper to the pot. Stir and let cook for another 5 minutes.
Return the browned chicken to the pot and stir in the thyme sprigs and water. Season with freshly ground black pepper and add the scotch bonnet pepper if using. Cover the pot and let simmer on low heat for about 45 minutes, until the chicken is cooked through and tender. Stir occasionally and adjust the heat as necessary to maintain a simmer.
Remove the lid and let the stew cook for an additional 10 minutes to thicken slightly.
Serve hot with rice or your choice of side.
Nutrition Facts
Calories |
2401 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 169.8 g | 218% | |
| Saturated Fat | 43.4 g | 217% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 726 mg | 242% | |
| Sodium | 778 mg | 34% | |
| Total Carbohydrate | 45.6 g | 17% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 19.8 g | ||
| Protein | 169.7 g | 339% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 273 mg | 21% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3022 mg | 64% | |
*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.
