Ingredients
- 1 lb Chicken breast boneless skinless
- 1 tbsp Jerk Seasoning
- 1 tsp Ground all spice
- 1.5 tbsp Brown sugar
- 2 tbsp Extra-virgin olive oil
- 3 Carrots peeled and sliced into thin rounds
- 1/4 Onion chopped
- 2 tbsp Garlic minced
- 3 cups Chicken broth
- 1 cup Canned diced tomato
- 2 tbsp Fresh cilantro whole leaves
Instructions
- Season the chicken with jerk seasoning, all spice, and brown sugar.
- Heat half of the oil in a non-stick pan or skillet over medium heat. Once the oil is hot, place the chicken into the pan.
- Fry each side of the chicken until golden brown, then remove the chicken and set it aside on a plate.
- Add the remaining oil to the pan along with the carrots and onions, sauté for about 6 minutes until they soften. Add in the garlic and sauté for 1 minute longer.
- Place the chicken back into pan with the broth and diced tomatoes.
- Cover the pan with a lid, and simmer on low for about 25 minutes or until the chicken reaches an internal temperature of 160°F using a thermometer. Flip the chicken over about half way through cooking.
- Adjust the seasoning with salt and pepper to taste. Spoon some of the sauce over the chicken being careful not to over sauce the plate. Garnish with cilantro leaves.
Nutrition
Calories: 264kcal | Carbohydrates: 16g | Protein: 26g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 850mg | Potassium: 898mg | Fiber: 3g | Sugar: 8g | Vitamin A: 8354IU | Vitamin C: 24mg | Calcium: 76mg | Iron: 2mg
Stewed Chicken
Ingredients
- 1 lb Chicken breast boneless skinless
- 1 tbsp Jerk Seasoning
- 1 tsp Ground all spice
- 1.5 tbsp Brown sugar
- 2 tbsp Extra-virgin olive oil
- 3 Carrots peeled and sliced into thin rounds
- 1/4 Onion chopped
- 2 tbsp Garlic minced
- 3 cups Chicken broth
- 1 cup Canned diced tomato
- 2 tbsp Fresh cilantro whole leaves
Instructions
- Season the chicken with jerk seasoning, all spice, and brown sugar.
- Heat half of the oil in a non-stick pan or skillet over medium heat. Once the oil is hot, place the chicken into the pan.
- Fry each side of the chicken until golden brown, then remove the chicken and set it aside on a plate.
- Add the remaining oil to the pan along with the carrots and onions, sauté for about 6 minutes until they soften. Add in the garlic and sauté for 1 minute longer.
- Place the chicken back into pan with the broth and diced tomatoes.
- Cover the pan with a lid, and simmer on low for about 25 minutes or until the chicken reaches an internal temperature of 160°F using a thermometer. Flip the chicken over about half way through cooking.
- Adjust the seasoning with salt and pepper to taste. Spoon some of the sauce over the chicken being careful not to over sauce the plate. Garnish with cilantro leaves.
Nutrition
Calories: 264kcalCarbohydrates: 16gProtein: 26gFat: 11gSaturated Fat: 2gCholesterol: 73mgSodium: 850mgPotassium: 898mgFiber: 3gSugar: 8gVitamin A: 8354IUVitamin C: 24mgCalcium: 76mgIron: 2mg
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