Get Fitness Meals.Home

Dinner · Advanced

Brown Stew Chicken

Jamaican-inspired brown stew made from boneless chicken, peppers, tomato, coconut milk and warm allspice; the chicken marinates before browning.

Protein
89g
Energy
657 kcal
Carbs
26g
Fat
21g
Time
100 min
Serves
3
Halal
Sign in to save

What you need

Ingredients

Measured for 3 servings.

  • 1200 gBoneless chicken meat, raw
  • 120 gTomato
  • 240 gOnions
  • 10 gGarlic Clove
  • 1 pcs (approx. 119 g)Red Pepper
  • 80 gCarrots
  • 1 pcs (approx. 67 g)Lime
  • 10 gThyme
  • 2 gGround allspice
  • 30 mlSoy Sauce
  • 6 gCornstarch
  • 480 mlCoconut Milk
  • 15 mlVegetable oil

Make it

Method

  1. Cut 1200 g raw boneless chicken meat into even pieces. Squeeze the measured lime (about 67 g whole fruit) and mix its juice with 120 g chopped tomato, 240 g chopped onions, 10 g garlic, 119 g red pepper, 10 g thyme, 2 g allspice and 30 ml soy sauce. Coat chicken with this mixture, cover and chill for at least 30 minutes; reserve every bit of marinade for cooking, not for serving raw.

  2. Heat the listed 15 ml vegetable oil in a heavy pan over medium-high heat. Lift chicken from the marinade, letting excess liquid drip back into the bowl, and brown in batches for about 3–4 minutes per side; do not overcrowd. Keep the raw marinade separate until it is boiled in the next step.

  3. Return chicken to the pot. Add all reserved marinade and 80 g diced carrot; bring to an active simmer for at least 5 minutes, then add 480 ml coconut milk. Cover and simmer gently another 20–25 minutes until the thickest chicken piece reaches 74°C.

  4. Mix 6 g cornstarch with a spoonful of the hot sauce in a small bowl and stir back into the bubbling stew for 1–2 minutes until lightly thickened. Divide chicken and sauce into 3 equal portions. The listed 1200 g is edible boneless meat, not the weight of a whole bone-in bird.

Per serving

Nutrition snapshot

Approximate values per serving; product brands and cooking losses can change them.

Protein
89g
Carbs
26g
Fat
21g
Energy
657 kcal

Related ideas

Related recipes selected by ingredients, meal type and intended use.

Dinner · 55 min

Chicken Karaage

A three-portion, shorter-marinated karaage adaptation with boneless skinless chicken, ginger-soy seasoning and real potato starch. The displayed nutrition counts all 80 ml frying oil, although some stays in the pan, so finished-dish energy is an upper-bound ingredient estimate.

34.3g
protein
480.69
kcal
View recipe