Jamaican Sunday Dinner (Brown Stew Chicken & Rice and Peas)

brown sugar

🥗Healthier: honey

💰Cheaper: white sugar

Honey adds sweetness with fewer calories.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free and offers a similar flavor.

chicken

🥗Healthier: turkey

💰Cheaper: pork

Turkey is leaner, while pork can be less expensive.

chicken broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasoning

Vegetable broth reduces sodium while adding flavor.

Marinate chicken with lime juice, soy sauce, garlic, ginger, and thyme for at least 1 hour.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add brown sugar and cook until it caramelizes, about 2-3 minutes.

Add marinated chicken to the pot and brown on all sides, about 5-7 minutes.

Remove chicken and set aside; add onion, bell pepper, and carrot to the pot.

Sauté vegetables until softened, about 4-5 minutes.

Stir in tomato, scallion, and allspice; cook for 2 minutes.

Return chicken to the pot and add chicken broth; bring to a simmer.

Cover and cook on low heat for 30-40 minutes until chicken is tender.

Adjust seasoning with black pepper and additional soy sauce if desired.

Serve hot with rice or dumplings.

Cooking Techniques

Spice Level:

Allergens