Chick-Aribbean Stew Recipe

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Ingredients:

Serving

2 tbsp oil
1 small onion, chopped
1 green bell pepper, diced
3 garlic cloves, minced
2 1/2 lbs boneless skinless chicken breasts , cut into 2-inch pieces
3 1/2 cups chicken broth
3 tsp cornstarch
1/2 cup dark rum
1 tsp lime juice
1/4 cup packed brown sugar
2 1/2 lbs yams, peeled and cut into 1-inch chunks (can use sweet potatoes )
3 plantains, peeled and sliced into 1/2-inch slices
3/4 tsp freshly ground ginger
1/4 tsp white pepper
1/2 tsp salt (to taste)
1/8-1/4 tsp cayenne pepper
2 tsp dried tarragon
1/8 cup chopped fresh cilantro

Directions:

In a large soup pot, on med-high heat, heat oil. Add onion, green pepper and garlic. Add chicken pieces and brown on all sides.
Dissolve the cornstarch in the broth; add to pot. Add rum, lime juice, brown sugar, yams and plantains. Heat to boiling.
Reduce heat, add the spices and herbs; cover and simmer (stirring occasionally) for 25-35 minutes or until yams and plantains are tender and chicken is done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	371.25 Kcal (1554 kJ)
Calories from fat	69.18 Kcal
		% Daily Value*
Total Fat	7.69g	12%
Cholesterol	83.61mg	28%
Sodium	1007.94mg	42%
Potassium	1006.03mg	21%
Total Carbs	39.39g	13%
Sugars	19.3g	77%
Dietary Fiber	3.01g	12%
Protein	30.04g	60%
Vitamin C	36.2mg	60%
Vitamin A	0.8mg	26%
Iron	7.5mg	42%
Calcium	39mg	4%

Amount Per 100 g
Calories	91.09 Kcal (381 kJ)
Calories from fat	16.98 Kcal
		% Daily Value*
Total Fat	1.89g	12%
Cholesterol	20.52mg	28%
Sodium	247.32mg	42%
Potassium	246.85mg	21%
Total Carbs	9.67g	13%
Sugars	4.74g	77%
Dietary Fiber	0.74g	12%
Protein	7.37g	60%
Vitamin C	8.9mg	60%
Vitamin A	0.2mg	26%
Iron	1.8mg	42%
Calcium	9.6mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.5

Points
9

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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