Caribbean Boneless Stew Chicken

This Caribbean Boneless Stew chicken speaks flavorful and healthy. Its low in fat, calories and points and protein packed. The serving is perfectly portioned but even with a second serving it doesn’t rob you of calories or points, so worth it!

The most challenging part of this recipe will probably be the “browning” of the sugar. Once the sugar starts to froth up a few seconds after that is when it’s ready and chicken must be added right away. Look for a golden brown almost amber color after the sugar froths up. Do not continue if it goes black. Restart the “browning” process if that happens. This is what we call “stew” in Trinidad. In the Caribbean we like to add hot pepper while cooking. This is completely optional and will still carry its flavor with out it. Another traditional ingredient is green seasoning. Its a blended or chopped mixture of culantro (shado beni, recao, bandania) a long leaf herb, garlic, green onions, hot pepper, pimento pepper and other herbs. It’s used to season meat, beans, sea food and other dishes. It really gives that Caribbean flavor but it is not necessary (this is what i tell myself since I live far away from access to culantro). Cilantro is a good replacement for culantro which is what i used in this recipe. Also, if your chicken doesn’t get brown enough you can add browning to it to give it color but not necessary. Enjoy!

Ingredients

• 2 lbs chicken breast cut into small pieces
• 2 tsp canola oil
• 1 tbsp brown sugar
• 2 tsp minced garlic
• 1 small onion, chopped
• 1/2 cup chopped cilantro and extra for garnish or 3 tbsp Trinidad green seasoning
• 2 green onion, chopped, save green part for garnish if desired
• 1 sprig fresh thyme or 1/2 tsp dried
• 1/2 tsp paprika
• 1 tsp Worcestershire sauce
• 1/2 tsp ground ginger or freshly grated
• 1 tbsp ketchup
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp red pepper flakes or hot pepper (optional)
• 1/2 to 1 tsp browning (optional)
• 2 tsp lime, lemon or vinegar (for washing meat)

Directions

1. If desired wash chicken breasts with lime, lemon or vinegar.
2. Cut up into small pieces
3. Add to a bowl and add salt, black pepper, garlic, onion, cilantro or green seasoning, the whites of green onions, Worcestershire sauce, ketchup, ginger, thyme, paprika and red pepper flakes.
4. Mix all ingredients together, cover with plastic wrap and place in the refrigerator to marinate for at least 30 minute.
5. Take out chicken about 10 minutes before you start cooking.

6. On medium high heat, add oil and brown sugar. As the sugar starts to melt, stir with a dry spoon and lower heat. Do not leave the pots side. You do not want to burn the sugar just caramelize it. As sugar starts to froth up stir a few seconds more then add the chicken. Be careful of splashes. If sugar gets black do not continue, it will give the chicken a bitter burnt taste. Re start the process again. It should look like this right before it turns into that golden brown or amber color

7. Stir chicken and let it “fry” for about 2-3 minutes while stirring every 30 seconds or so. Cover and let it cook in it natural juices for about 10-15 minutes. If chicken does not let go much water add about 3/4 -1 cup water and cook.

8. Chicken is done in about 10-15 minutes or when meat thermometer measure at least 165 degrees at the center of chicken piece. Leave enough liquid to pour over chicken when serving.

9. Taste for salt and add if needed. Top with cilantro and serve with rice, naan, pita, pasta or this Simple Quinoa Fried Rice https://spoonmeslender.com/simple-quinoa-fried-rice/

yield: 7 servings (1/2 cup per-serving)

Nutrition Info per 1/2 cup (using myfitnesspal recipe builder)

Calories: 173, total fat: 2.6 g, total carbs: 5.7 g, protein: 30 g

my WW smartpoints per serving (1/2) cup (using weightwatchers recipe builder)

Green: 3 smartpoints, blue: 1 smartpoint, purple: 1 smartpoint