Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
Use 1/4 tsp of salt to make this a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Lea & Perrins Worcestershire sauce is gluten-free.
"Food is for eating, and good food is to be enjoyed... I think food is, actually, very beautiful in itself." -Delia Smith
The refrigerator light goes on...
The flavors of the Caribbean are at once simple and complex.
There are a lot of aromatic spices used in Jamaican food including ginger, garlic, allspice, nutmeg and paprika. Bringing a few of those elements to this stew makes all the difference in the world – especially the addition of the allspice.
You have to be careful with this delightful flavoring – too much of any single spice will easily overwhelm the dish. This is especially true of the scotch bonnet pepper. If you are not a fan of spicy food, start with a very small one (or a single jalapeno) and add another if you want more heat – or use a bit of cayenne pepper toward the end of the cooking.
This is a great dish to learn about flavor balancing. When you taste the broth alone it may be far too spicy for your taste, but when eaten with the carrots, yams, cabbage, and chicken the sweet and savory flavors balance the spiciness perfectly.
Jamaican Chicken Stew
Servings: 4 | Serving size: about 2 cups
Cooking time: 60 minutes
This recipe can easily be multiplied but you'll need a big pot. This recipe keeps well for about 24 to 48 hours in the refrigerator.
Ingredients
- 1 tsp. olive oil
- 1 large onion (cut into 1 inch slices)
- 16 ounces boneless skinless chicken thighs (left whole)
- 1 Tbsp fresh ginger (minced)
- 3 cloves garlic (minced)
- 1 small habanero or scotch bonnet pepper (minced)
- 24 ounces yams (cut into 1 inch cubes)
- 8 ounces carrots (peeled and cut into 1 inch chunks)
- 4 cups no salt added chicken or vegetable stock
- 2 cups water
- 1 tsp. dried thyme
- 1/8 tsp. allspice
- 1/2 tsp. salt
- 2 tsp. Worcestershire sauce
- 8 ounces cabbage (cut into 4 2-ounce wedges)
Place the olive oil in a in a stockpot over medium-high heat.
Add the onion and cook for 3 to 4 minutes. Stir frequently.
Add the chicken thighs and cook for about 4-5 minutes, turning so that they brown on all sides.
Add the ginger and garlic and cook for 1 minute. Stir frequently.
Add the pepper, yams, carrots, chicken stock, water, thyme, allspice, salt, and Worcestershire sauce and stir.
Bring the stew to a simmer and allow to simmer, partially covered, for 25 minutes. Stir occasionally.
Place the wedges of cabbage into the stew and gently submerge them, leaving them in their wedge shape.
Cover and continue simmering for another 15 minutes without stirring.
Serve.
Nutrition Facts
Serving size: about 2 cups
Servings: 4
Amount Per Serving
| Calories 444 | Calories from Fat 63 |
| % Daily Value |
| Total Fat 7g | 9% |
| Saturated Fat 1g | 7% |
| Monounsaturated Fat 2g | |
| Trans Fat 0g | |
| Cholesterol 107mg | 36% |
| Sodium 583mg | 25% |
| Total Carbohydrates 63g | 23% |
| Dietary Fiber 11g | 37% |
| Sugars 7g | |
| Protein 31g |
| Vitamin K 62mcg |