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Meat - Caribbean Stewed Chicken

Source of Recipe

from Canadian Diab Assoc via the cooks wishes


Recipe Introduction

This recipe can be used interchangeably by the Weight Watchers dieter and a person on a diabetic diet.

List of Ingredients

3 pounds boneless, skinless chicken pieces
1 large chopped onion
1 large coarsely chopped tomato
2 tablespoons fresh lime or lemon juice
1 teaspoon dried parsley
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/4 teaspoon ground ginger
1/4 teaspoon ground cinnamon
3 cups water
1/2 teaspoon salt, optional
1/4 teaspoon ground black pepper
1 tablespoon I Can't Believe It's Not Butter Light
2 tablespoons flour
1/4 teaspoon ground nutmeg


Recipe

Place the chicken, onion, tomato, lime/lemon juice, parsley, thyme, rosemary, ginger and cinnamon in a glass bowl. Cover and put in the refrigerator for 2 hours to marinate.
Transfer to a Dutch oven type or stewing pot.
Add the water, salt and pepper.
Cover and bring to a boil. Reduce the heat and simmer for 1 1/2 hours or until the chicken is tender. (Start checking after 1 hour).
Melt the butter light in a small saucepan.
Stir in the flour and nutmeg until blended in.
Remove the chicken to a platter to keep warm.
Strain 1 1/2 c. if liquid from the stew and add to the flour mixture.
Stir and cook about 2 minutes until thickened.
Serve the chicken pieces with the sauce.
(Strain remaining liquid from stew for a later use).
Makes 6 servings.

Nutritional info per serving:
2 g carb, 21 g prot, 11 g fat, 191 calories

Diabetic exchanges: 3 protein, 1/2 fat