Caribbean Stewed Chicken

We eat a lot of chicken anymore, just better for us, especially boned and skinned. Here’s something a little different, if you’re tired of the same recipes week after week or month after month. The only problem is you need two hours of chilling time and an hour and a half for cooking. However, anything yummy is well worth the wait…

Recipe of the Week: Caribbean Stewed Chicken

3 lbs. skinless, boneless chicken pieces
1 large onion, chopped
1 large tomato, peeled, seeded, and chopped
2 tbs. freshly squeezed lime or lemon juice
1 tbs. chopped fresh parsley
1/2 tsp. dried thyme leaves
1/2 tsp. dried rosemary, crumbled
1/4 tsp. ground ginger
1/4 tsp. ground cinnamon
3 cups low-sodium chicken broth
2 stalks celery, rinsed and cut up
1 large carrot, peeled and diced
1/2 tsp. sea salt (optional)*
1/4 tsp. freshly ground black pepper
1 tbs. low-sodium margarine
2 tbs. all-purpose flour
1/4 tsp. grated nutmeg

1. Remove all visible fat from the chicken and cut into pieces. Place the chicken, onion, tomato, lime juice, parsley, thyme, rosemary, ginger, and cinnamon in a mixing bowl; stir, cover, and refrigerate two hours, turning the chicken pieces are one hour.
2. Transfer the chicken mixture to a Dutch oven or covered casserole dish. Add the chicken broth, celery, carrots, optional salt, and pepper and simmer until the chicken is tender, about 1-1/2 hrs.
3. In a small saucepan, melt the margarine over medium low heat. Add the flour and nutmeg and stir with a wooden spoon until well blended. Strain 1-1/2 cups of the cooking liquid from the chicken into the flour mixture. Cook the sauce, stirring continuously, until thickened and smooth (3 to 4 minutes).
4. Place the chicken pieces on a warm platter and serve with the sauce hot and your favorite rice.

*This only has 131 mg of sodium, if you don’t use the salt. Chicken parmigiana has 3300 mg of sodium. Whoa! It also has 170 calories, 4 g carbs, 23 g protein, 7 g fat, and 67 mg of cholesterol.


Thought of the Week: It’s wowing how life can change so quickly. Saturday began so normally, then Danny had a stroke. He fully recovered, but we learned he had high blood sugar, besides high blood pressure and cholesterol. He has to lose 30 lbs., exercise everyday, and stick to a diabetic diet – no fats, no sugar, low sodium. We cleaned out the fridge and pantry of high sodium packaged/canned food, butter, chips, preserves, half-n-half, and candy. He’s monitoring his blood sugar but not requiring insulin yet. No more popcorn and candy at the movies! With this slap-in-the-face scare, he goes with me to the store and studiously scours every label. I am amazed.


About Cyranette

I have been writing since I was 11 and am now a grandmother of 9. Aside from my family, I love writing, reading, movies, gardening, genealogy, and travel. I met my soulmate online and we've been married 19 years. I am a survivor of rape, abuse, and cancer. I believe in love, kindness, and common sense. I was born/raised in Indiana and have lived in Massachusetts, Texas, and California. I have visited: most of the United States, British Columbia, Germany, Austria, and Costa Rica. My husband and I would like to visit England, Europe, and New Zealand and to take a train ride along the Canadian/American border. I have written essays, articles, short stories, a romance novel, a self-help book, and several children's books.
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