Caribbean Stew Chicken (Healthy Version) - Trinidad Inspired. Steel Pan Cooking encourages the use of stainless steel cookware, healthy ingredients, and is always in search of ways to cook smarter & not harder without compromising taste.
Caribbean Stew Chicken – Trinidad Inspired
• 5lbs of meat
• 1 lemon (squeezed without seeds)
• 3 stalks of scallions (chopped)
• 4oz of green seasoning (blended culantro, garlic, pimento peppers, sea salt, water, additional green seasoning is optional)
• 1oz low sodium soy sauce
• 1-tablespoon of garlic (minced)
• ½-large onion sliced
• 1-teaspoon sea salt
• ½-teaspoon ground black pepper
• 4oz of organic tomato sauce
• 1-tablespoon high temp (350F) coconut cooking oil
• 2oz brown sugar
• 2 cups of coconut milk (dairy free)
• 2-16oz can of organic dark red beans
Meat preparation: (washing)
Cut meat into small pieces. (The butcher assisted by cutting the meat and saving some prep time). Wash meat in cold water and add lemon juice to water to assist with washing the meat. Drain in a colander and place in a bowl to be seasoned.
Meat preparation: (seasoning)
• Green seasoning
• Low sodium soy sauce
• Green onions/scallions
• Scotch bonnet pepper (optional)
• Onions (use ½ to season)
• Salt and black pepper
• Organic tomato sauce (2oz)
• Thoroughly mix
• Marinate for how long you choose (15 – 30 minutes)
Add cooking coconut oil. You’ll notice the oil starts to heat up right away, add brown sugar.
Be sure to get even heat distribution of the sugar. This allows all of the sugar to caramelize at the same time. The goal is to pay close attention to see when sugar starts bubbling up and creating foam as it gets dark. Keep the cover close by because it will splatter. Add in tomato sauce. If the sugar gets too dark the food with have a burnt taste so timing is essential.
(I’ve seen people add ketchup or tomato paste but I use tomato sauce because it pours better to immediately slow down the caramelizing and have less sugar than ketchup.)
Add meat and cover for 1-2 minutes, remove cover and thoroughly mix meat with caramelized sugar and tomato sauce. Cover and let cook for about a minute10-15 minutes. The meat should release some water if it hasn’t, add about 1 cup of water and the rest of onions that was added to the left over marinade, from the bowl the meat was seasoned in, cover and let cook for about 5 minutes.
When the meat is almost fully cooked, add in the coconut milk. (I add in the coconut milk when the meat is almost done to prevent it from scorching the bottom of the pan.)
Adding the kidney beans, carrots and celery is optional (because I was serving lots of people I added this).
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Tags: Caribbean Stew Chicken (Healthy Version) - Trinidad Inspired, Caribbean (Region), Trinidad And Tobago (Country), Stew (Type Of Dish), Brown Stew Chicken (Food), Cooking (Interest), Celery (Ingredient), Carrot (Food), Brown Sugar (Ingredient)