Low Sodium Brown Stew Chicken
Savor the bold, authentic flavors of Low Sodium Brown Stew Chicken, a healthier take on the classic Caribbean comfort dish. This recipe features juicy, bone-in chicken pieces expertly marinated in lime juice, low-sodium all-purpose seasoning, and browning sauce to lock in rich, savory flavor. Gently simmered with a medley of fresh vegetables like tomatoes, bell peppers, carrots, and aromatic herbs such as thyme, this dish delivers all the heartwarming goodness of traditional brown stew chicken without the extra salt. A hint of grated ginger and optional Scotch bonnet pepper add depth and spice, while the stew’s naturally rich sauce pairs beautifully with rice, quinoa, or steamed vegetables. Ready in under two hours, this low-sodium recipe is perfect for cozy family dinners or meal prep. Treat your taste buds to a flavorful, wholesome twist on a Caribbean classic!
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Ingredients
- 2 pounds bone-in chicken pieces (legs or thighs)
- 2 tablespoons lime juice
- 1 tablespoon low sodium all-purpose seasoning
- 1 tablespoon low sodium browning sauce
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 scallions, chopped
- 4 garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 tomatoes, chopped
- 1 carrot, sliced
- 1 red bell pepper, sliced
- 5 thyme sprigs
- 1 cup water
- 0.5 teaspoon freshly ground black pepper
- 1 scotch bonnet pepper, optional
Directions
Step 1
Place the chicken pieces in a large bowl and add lime juice. Massage the chicken with lime juice, then rinse and pat dry with paper towels.
Step 2
In the same bowl, add the low sodium all-purpose seasoning, and browning sauce. Mix until the chicken is well coated with the seasoning. Allow the chicken to marinate for at least 30 minutes or overnight in the fridge for deeper flavor.
Step 3
In a large pot or Dutch oven, heat olive oil over medium-high heat. Add the marinated chicken pieces and brown on all sides. This should take about 10-15 minutes. Remove the browned chicken from the pot and set aside.
Step 4
In the same pot, add the chopped onion, scallions, garlic, and ginger. Sauté until the onions are translucent and aromatic, approximately 3-4 minutes.
Step 5
Add the chopped tomatoes, sliced carrot, and red bell pepper to the pot. Stir and let cook for another 5 minutes.
Step 6
Return the browned chicken to the pot and stir in the thyme sprigs and water. Season with freshly ground black pepper and add the scotch bonnet pepper if using. Cover the pot and let simmer on low heat for about 45 minutes, until the chicken is cooked through and tender. Stir occasionally and adjust the heat as necessary to maintain a simmer.
Step 7
Remove the lid and let the stew cook for an additional 10 minutes to thicken slightly.
Step 8
Serve hot with rice or your choice of side.
Nutrition Facts
| Serving size | (1771.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2401.3 |
| Total Fat 169.8g | 0% |
| Saturated Fat 43.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 725.7mg | 0% |
| Sodium 778.0mg | 0% |
| Total Carbohydrate 45.6g | 0% |
| Dietary Fiber 10.5g | 0% |
| Total Sugars 19.8g | |
| Protein 169.7g | 0% |
| Vitamin D 45.4IU | 0% |
| Calcium 273.1mg | 0% |
| Iron 11.3mg | 0% |
| Potassium 3022.0mg | 0% |
Source of Calories