Brown Chicken Stew [Bulkbites.com]

• Servings: 1
• Time: 30 minutes

Brown chicken stew is one of the best stews I have ever had. This is a wonderful recipe of Jamaican cuisine which is served with rice and steamed vegetables. Soy sauce and spice-marinated chicken breasts taste so delicious and packed with protein power, iron and calcium. Try your hands on this simple recipe and enjoy your regular chicken breast with a bit of Jamaican twist. I bet you are going to love this brown chicken stew recipe.

Nutrition

• calories: 409
• protein: 34
• carbs: 50
• fat: 9
• saturated fat: 0.79
• polyunsaturated fat: 0.59
• monounsaturated fat: 3.34
• cholesterol: 0
• sodium: 346
• potassium: 251
• dietary fiber: 3.35
• sugars: 7.91
• vitamin a: 144
• vitamin c: 9
• calcium: 71
• iron: 2
• magnesium: 0
• complex carbs: 38.74
• other fats: 4.28

Ingredients

• 1 fillet Chicken breast, low fat
• 1 tbsp chopped Garlic
• 1 tsp Soy sauce made from soy and wheat (shoyu), low sodium
• 1 cup chopped Onions, young green, tops only
• 5 gram Ketchup
• 1 tbsp, ground Spices, pepper, black
• 1 dash Salt, table
• 1 tsp Sugars, granulated
• 1 tsp Oil, olive, salad or cooking
• 0.5 1 cup Water
• 1 tsp Spices, garlic powder

Instructions

• Take a bowl and combine chicken, chopped garlic, black pepper, chopped green onions, garlic powder, and soy sauce. Toss all the ingredients and place in the refrigerator overnight.
• Heat oil in a heavy bottom skillet over medium heat. Add chicken and cook until brown from all sides.
• Add remaining marinade and water. Cover and allow the chicken to boil for 10 minutes.
• Add salt, sugar and tomato ketchup and stir to combine. Let it simmer over low heat until the gravy is thick.
• Remove from the heat and serve hot.