Recipes · Jamaican · Main Courses
Brown Stew Chicken
One serving has 654 kcal and 39 g protein, and at least a fifth of a woman's daily need of niacin (80%), selenium (78%), pyridoxine (78%), vitamin K (65%), phosphorus (57%) and cobalamin (57%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (412 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: celery, gluten, poultry, soy
Ingredients
- 220 g Chicken thighs, skin-on, raw
- 30 g Onions, raw
- 20 g Bell pepper, green, raw
- 30 g Carrots, raw
- 10 g Scallions, raw
- 6 g Garlic, raw
- 0.5 g Thyme, dried
- 2 g Chili peppers, red, raw
- 10 g Ketchup
- 8 g Soy sauce
- 5 g Sugar, brown
- 10 g Vegetable oil
- 60 g Chicken broth
Method
- Season the chicken with the garlic and thyme and let sit for 10 minutes.
- Heat the oil in a heavy pot and brown the chicken well on all sides, about 8 minutes, then remove and set aside.
- Add the onion, bell pepper, carrot and chili to the same pot and cook for 5 minutes until softened, picking up the browned bits.
- Stir in the ketchup, soy sauce and brown sugar and cook for 1 minute until it darkens slightly.
- Return the chicken to the pot with the chicken broth, cover and simmer for 25-30 minutes until the chicken is cooked through with clear juices and the sauce has thickened.
- Stir in the scallion in the last 2 minutes and serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 654 kcal | 31% |
| Carbohydrates | 18.7 g | |
| Water | 304 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 38.9 g | 81% |
| Tryptophan | 0.39 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 0.99 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 47 g | |
| Monounsaturated | 17.6 g | |
| Polyunsaturated | 13.5 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 11.9 g | |
| Saturated | 11.6 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 217 mg | |
| Calcium | 72.7 mg | 7% |
| Copper | 0.21 mg | 23% |
| Iron | 2.8 mg | 16% |
| Magnesium | 61.5 mg | 20% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 402 mg | 57% |
| Potassium | 766 mg | 16% |
| Selenium | 43.1 µg | 78% |
| Sodium | 958 mg | |
| Zinc | 3.3 mg | 41% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 11.2 mg | 80% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 1 mg | 78% |
| Folate (vitamin B9) | 30.5 µg | 8% |
| Cobalamin (vitamin B12) | 1.4 µg | 57% |
| Choline | 112 mg | 26% |
| Vitamin A | 314 µg | 45% |
| Vitamin C | 27.4 mg | 36% |
| Vitamin D (D2 + D3) | 6.6 IU | 1% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 58.5 µg | 65% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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