Fricassee Chicken, Garlic Cabbage and White Rice

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: banana pepper

Jalapeños provide heat with fewer calories.

chicken

🥗Healthier: turkey

💰Cheaper: chicken thighs

Turkey is leaner, while thighs are more affordable.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free, while liquid aminos is often less expensive.

chicken broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasoning

Vegetable broth is lower in calories, while water is cost-effective.

Welcome to the Jamaican cooking journey.

Prepare the chicken by seasoning it (details on screen).

Heat olive oil in a skillet over medium heat.

Add chicken pieces skin side down and sear on low heat.

Add chopped onion and increase the heat slightly.

Add dried thyme and ginger to the skillet.

Pour in hot water gently to avoid splashing.

Add about 1 cup of ketchup and stir it in.

Add soy sauce and about 1 tablespoon of white distilled vinegar.

Taste the sauce to ensure it's good.

Add chopped carrots to the sauce.

Return the chicken pieces to the sauce.

Cover and let it slow cook on medium to low heat for 15 to 20 minutes, stirring occasionally.

Check for tenderness of the chicken and adjust seasoning if necessary.

Prepare garlic cabbage by melting butter in a separate skillet.

Add minced garlic to the melted butter on low heat.

Slice half of a small cabbage and add it to the skillet with garlic.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary