Caribbean stewed chicken

Yield: 6 servings

Measure Ingredient
3 pounds Chicken pieces
1 large Onion; chopped
1 large Tomato; coarsely chopped
2 tablespoons Fresh lime or lemon juice
1 tablespoon Fresh parsley; chopped
½ teaspoon Dried thyme
½ teaspoon Dried rosemary
¼ teaspoon Ground ginger
¼ teaspoon Cinnamon
3 cups Water
½ teaspoon Salt; optional
¼ teaspoon Freshly ground pepper
1 tablespoon Margarine
2 tablespoons Flour
¼ teaspoon Nutmeg

Remove skin and all visible fat from chicken pieces. Place chicken, onion, tomato, lime juice, parsley, thyme, rosemary, ginger and cinnamon in a glass bowl;

cover and let stand in refrigerator 2 hour to marinate. Transfer to a Dutch oven or stewing pot; add water, salt (optional), and pepper. Cover, bring to a boil; reduce heat and simmer 1-½ hours or until tender (start checking after 1 hour). Melt margarine in a small saucepan; stir in flour and nutmeg until blended. Remove and strain 1-½ cups liquid from stew and add to flour mixture; stir-cook about 2 minutes until thickened. Place chicken pieces on a warm platter; serve with sauce. (Strain remaining liquid from stew for later use).

Each serving: ⅙ recipe = 3 protein and ½ fat choice 2 g carbohydrate, 21 g protein, 11 g fat 191 calories

Source: Choice Cooking, Canadian Diabetes Association This recipe can be used interchangeably by the Weight Watchers Dieter and a person on a diabetic diet.

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