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Dinner

Scotch Bonnet Jerk Chicken Stew

Real jerk heat, not the toned-down jar version. Chicken thigh browned deep and braised with scotch bonnet, allspice and ginger until fork-tender, with kidney beans thickening the pot. A proper batch cook that gets better as the week goes on.

Serves
6
Prep
20min
Cook
50min
Total
70min

Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar, Cholesterol

Scotch Bonnet Jerk Chicken Stew

Per serving

Calories
393kcal
Protein
43.2g
Carbs
31.6g
Fat
11.6g
Fibre
6.7g

01

Ingredients

Measurements

For 6 servings · MetricUS

  • 1000gboneless chicken thigh, cut into chunks2 x 500g packs
  • 2scotch bonnet peppers, deseeded and finely choppedwear gloves
  • 6 clovesgarlic, minced
  • 30gfresh ginger, gratedthumb-sized piece
  • 4spring onions, chopped
  • 1lime, juice and zest
  • 2 tbspdark soy sauce
  • 1 tbspbrown sugar
  • 2 tspground allspicestaple
  • 1 tbspfresh thyme leavesor 1.5 tsp dried
  • 2 tbspvegetable oildivided
  • 1onion, sliced
  • 2bell peppers, slicedmixed colours
  • 400gtinned kidney beans, drained and rinsedone tin
  • 400gchopped tomatoesone tin
  • 300mlchicken stock
  • salt and black pepperto taste
  • 2¼ lbboneless chicken thighs, cut into chunkstwo packs, about 8 to 9 thighs
  • 2scotch bonnet peppers, deseeded and finely choppedwear gloves
  • 6 clovesgarlic, minced
  • 1 tbspgrated fresh ginger
  • 4scallions, chopped
  • 1lime, juice and zest
  • 2 tbspdark soy sauce
  • 1 tbspbrown sugar
  • 2 tspground allspicestaple
  • 1 tbspfresh thyme leavesor 1.5 tsp dried
  • 2 tbspvegetable oildivided
  • 1onion, sliced
  • 2bell peppers, slicedmixed colours
  • 15 ozcanned kidney beans, drained and rinsedone can
  • 15 ozcrushed tomatoesone can
  • 1¼ cupchicken stock
  • salt and black pepperto taste

02

Method

  1. Make the jerk marinade.

    Blitz or mash the scotch bonnets, garlic, ginger, half the spring onions, lime juice and zest, soy sauce, brown sugar, allspice and thyme into a rough paste. This is the jerk marinade, the sugar helps it catch and caramelise rather than just steam off the chicken later.

  2. Marinate the chicken.

    Toss the chicken thigh chunks in the paste, cover, and leave for at least 20 minutes at room temperature, or overnight in the fridge if you have time. Longer marinating pushes the heat and aromatics further into the meat rather than just coating the surface.

  3. Brown the chicken.

    Heat half the oil in a large, heavy pot over medium-high heat. Brown the marinated chicken in batches, 3 to 4 minutes a side, until deeply coloured. Don't crowd the pot or it steams instead of browns. Set the chicken aside.

  4. Build the stew.

    Add the remaining oil to the same pot, then the sliced onion and bell peppers. Cook for 5 to 6 minutes until softened, scraping up the browned bits from the bottom as you go. Those bits are flavour, not mess.

    Return the chicken and any resting juices to the pot. Add the kidney beans, chopped tomatoes and chicken stock. Season with salt and pepper, stir well, and bring to a simmer.

  5. Simmer the stew.

    Reduce the heat to low, partially cover, and simmer for 35 to 40 minutes, stirring occasionally, until the chicken is fork-tender and the sauce has thickened into a stew consistency.

  6. Finish and serve.

    Taste and adjust salt. If the heat has mellowed more than you'd like, stir through a little extra finely chopped scotch bonnet at the end rather than at the start, since heat added late stays sharper and fresher.

    Scatter the remaining spring onions over each bowl before serving.

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