A Healthier Take on a Trinidad Classic
Stewed chicken is a Trinidadian classic that has fed generations, bringing families together around Sunday tables and weekday dinners alike. But today, we’re doing it a little differently—and a little healthier.
Table of Contents
After turning 50, I made a personal promise to reduce my sugar intake without sacrificing flavor. This version of Trinidad stewed chicken keeps the familiar deep brown color and caramelized taste we love but uses less sugar and relies on aromatics and seasoning for richness. Eventually, I’ll test a version made with roucou (annatto)—freshly made from Trinidad—for even more color and depth.
Why You’ll Love This Recipe
- Same bold Trini flavor with less sugar
- Simple pantry ingredients and no fuss
- Ready in under an hour
- Perfect for weeknight dinners or Sunday lunch
- Healthier without compromising that authentic caramelized stew base
Ingredients You Will Need
Here’s what gives this dish its signature taste:
- Chicken: Traditionally leg or thigh pieces; flavorful and tender.
- Green seasoning: Adds depth and that unmistakable Caribbean aroma.
- Brown sugar: For caramelizing—used in moderation here.
- Onion, garlic, and tomato: Create the base flavor.
- Adobo and all-purpose seasoning: Layers of spice and savoriness.
- Thyme and scallion: For fresh herbal notes.
- Hot pepper: Optional, for heat and balance.
- Olive oil: For browning and moisture.
- Potato or carrot (optional): To thicken sauce or add sweetness naturally.
How to Clean / Prep
Wash and trim chicken pieces, removing any excess fat. Rinse with lime or vinegar water, then drain well. If using potatoes or carrots, peel and cut into chunks. Slice onions, chop scallions, mince garlic, and have all ingredients ready before heating your pot—organization makes cooking smoother.
Cook this Simple Stewed Chicken – Using Less Sugar in 5 easy steps:
- • Cut up, clean, rinse and drain chicken
- • Season and marinate
- • Brown sugar
- • Add Chicken
- • Cook for 30 mins
Serve this Healthy, Simple Stewed Chicken with:
Serve with white or jasmine rice, boiled provisions, or macaroni pie. For a full Trini plate, pair with fry plantain or coleslaw on the side or:
- Dhal and Rice
- Curry Channa and Aloo and Paratha (Buss Up Shut)
- Stewed Red Beans and Rice
- Callaloo and Rice
- Stewed Lentils, Stewed Pigeon Peas, Stewed Black Eyed Peas and Rice
- Curry Aloo and Dhalpuri or Dosti Roti
Tips for Success
- The key is caramelizing the sugar just right—dark but not burnt.
- If you prefer even less sugar, use 1 tbsp and deepen color with a touch of roucou.
- Add a dash of tomato paste for richness.
- Use thighs for tenderness and flavor.
Variations
- Roucou Version: Replace sugar with 2 tsp roucou for a natural red hue.
- No-Potato Option: Leave out the potato for a drier, thicker stew.
- Vegetable Boost: Add sweet peppers for color and nutrition.
Health & Nutrition Information
This dish uses less sugar and olive oil, making it a healthier choice for everyday meals.
- Smart swaps: Use roucou or tomato paste instead of browning for color without added sugar.
- Diet-friendly: Great for low-carb or balanced diets.
- Nutrient highlights: Protein-rich, packed with herbs and antioxidants.
Equipment Needed
- Heavy pot or Dutch oven
- Mixing bowl
- Cutting board and sharp knife
- Spoon
Storage & Reheating
Reheat: Warm in a pot over low heat with a splash of water.
Refrigerate: Store leftovers in an airtight container for up to 3 days.
Freeze: Up to 1 month. Thaw in the refrigerator overnight.
Did You Love This Recipe – Leave a Rating and Comment
If you tried and loved this specific Simple Stewed Chicken recipe, please leave a ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card above. Your feedback helps others discover and enjoy authentic Trinidad cooking!
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Happy cooking!
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Other Recipes You Will Love:
Original Stewed Chicken Recipe
Yellow Rice and Peas with Coconut Milk
Trinidad Baigan and Aloo with Tomatoes
Trinidad Sweet Rice – Rice Pudding
Trinidad Paratha -Buss up Shot
RECIPE CARD: Easy Stewed Chicken – Using Less Sugar
Ingredients
- 3 lbs chicken piece leg or thigh, cut into small pieces
- 2 tbs green seasoning
- 1 plum tomato
- 1/2 onion sliced
- 1 tbs minced garlic
- 1 tsp adobo
- 1 tsp all purpose
- 3 thyme sprigs
- Hot pepper to taste
- Salt Himalyan
- Black pepper
- 4 scallions chopped
- 2 tbs brown sugar (tested with 1 tbsp successfully as well, do not skip potato if using 1 tbs sugar)
- 2 tbs extra virgin olive oil
- 1 potato peeled, cubed, optional
- 1 carrot sliced
- 2 tbsp celery leaves chopped, optional
Instructions
- Cut, clean, rinse, and drain the chicken.
- Season and marinate the chicken with green seasoning, tomato, onion, garlic, adobo, all-purpose seasoning, thyme, hot pepper, salt, and black pepper. Mix well and marinate for a minimum of thirty minutes.
- When ready to cook, heat olive oil in a heavy Dutch oven over medium heat.
- Add brown sugar and allow it to bubble, froth, expand, and darken.
- Stir in the seasoned chicken, raise the heat to high, and mix well to thoroughly coat the chicken with the browning.
- Stir occasionally for 5 minutes. Add potato, carrot and celery if sauce is required
- Cover, reduce heat to low, and cook for 30-40 minutes or until the chicken is fully cooked.
- If a sauce is desired, add water 10 minutes before the end of cooking and allow it to cook until the sauce thickens.
- Taste and adjust salt or black pepper if necessary.
