Low Fat Brown Stew Chicken

Transform your weeknight dinner routine with this flavorful yet guilt-free twist on a Caribbean classic: Low Fat Brown Stew Chicken. This dish features tender, marinated skinless chicken thighs elevated by an aromatic blend of garlic, ginger, thyme, and allspice, with a hint of heat from Scotch bonnet peppers. The rich, savory sauce is thickened without the need for excess oil, making it a lighter alternative to traditional brown stew chicken. Fresh tomatoes, onions, and bell peppers infuse each bite with vibrant flavor, while a splash of low-sodium chicken broth ties it all together. Ready in just 20 minutes of prep and an hour of cooking time, this recipe is perfect for busy nights. Serve over fluffy rice for a hearty and wholesome meal that’s packed with authentic taste and optimized for lower fat content!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 2 pounds skinless chicken thighs
• 1 lime
• 2 tablespoons soy sauce
• 1 tablespoon browning sauce
• 2 cloves minced garlic
• 1 inch piece, grated ginger
• 1 teaspoon thyme
• 1 whole, seeded and diced scotch bonnet pepper
• 1 teaspoon allspice
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large, chopped onion
• 1 medium, chopped red bell pepper
• 2 medium, chopped tomatoes
• 2 cups low-sodium chicken broth
• 1 tablespoon cornstarch
• 2 tablespoons water

Directions

Step 1

Rinse the chicken thighs thoroughly and pat them dry with paper towels.

Step 2

Rub the chicken with the juice of the lime to cleanse and eliminate any odor.

Step 3

In a large bowl, combine the soy sauce, browning sauce, minced garlic, grated ginger, thyme, scotch bonnet pepper, allspice, salt, and black pepper.

Step 4

Add the chicken thighs to the bowl, ensuring they are evenly coated with the marinade. Cover, and let marinate for at least 30 minutes, or overnight if time permits.

Step 5

In a large nonstick pot or Dutch oven over medium heat, add the marinated chicken pieces, browning each side for about 5 minutes until lightly golden. (Note: The juices from the marinade will create a nice crust without additional oil.)

Step 6

Remove the chicken from the pot and set aside. Add chopped onions and red bell pepper to the same pot, sautéing until softened, about 5 minutes.

Step 7

Return the chicken to the pot and add chopped tomatoes and chicken broth.

Step 8

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 45 minutes, stirring occasionally.

Step 9

In a small bowl, mix cornstarch with water until dissolved. Add this mixture to the pot and stir well, allowing the gravy to thicken for 3-5 minutes.

Step 10

Taste and adjust seasoning with more salt or pepper if necessary.

Step 11

Serve hot, garnished with fresh thyme, alongside rice or other favorite side dishes.

Nutrition Facts

Serving size	(2144.0g)

Amount per serving	% Daily Value*
Calories	1924.4

Total Fat 84.8g	0%
Saturated Fat 23.9g	0%
Polyunsaturated Fat 0.3g
Cholesterol 970.7mg	0%
Sodium 3599.8mg	0%
Total Carbohydrate 65.1g	0%
Dietary Fiber 12.0g	0%
Total Sugars 25.4g
Protein 231.7g	0%

Vitamin D 0IU	0%
Calcium 257.1mg	0%
Iron 15.8mg	0%
Potassium 3801.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.1%

Protein: 47.5%

Carbs: 13.4%