| Prep: 30 mins | Cook: 1 hr 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 530 | 20g | 5g | 80g |
| sugars | fibre | protein | salt |
| 35g | 6g | 30g | 1.2g |
There’s just something about the Plantain and Chicken Stew recipe that left an indelible mark on me. Being born and raised in the South, rich with Vitamin C, manganese and dietary fiber from its core ingredient, plantains, that I’ve been fond of since childhood. It’s a heartwarming combination of Southern comfort food and tropical extravagance, rolled into one enticing dish.
The Taste of Home and More
This Plantain and Chicken Stew takes me back to my roots while introducing a unique, puckeringly sweet note. The plantains offer a delightful sweetness — much like a banana but heartier and less sugary — that perfectly complements the savory chicken and robust spices. Every bite is reminiscent of the fried chicken my mom often cooked back in our Charleston home, but with a vibrant tropical twist.
A Wholesome, Healthy Treat
It’s not all about great taste, either. This recipe is packed with ingredients that are just as good for your health as they are for your palate. Plantains are an excellent source of Potassium and Magnesium, nutrients that may help support heart health. Together with the lean protein from chicken and the rich assortment of vegetables, this stew not only satisfies your taste buds but also nourishes your body, contributing to overall wellbeing.
Additionally, some ingredients like onions, garlic, bell peppers, and hot chilli peppers are high in antioxidants, which help in combating harmful free radicals in the body. Furthermore, these ingredients also have anti-inflammatory properties that can potentially help reduce the risk of chronic diseases, including heart disease and certain cancers as supported by several scientific studies.
Versatility at its Finest
As a Southern belle, I’ve always appreciated the versatility of our home-grown recipes. This stew is no different. You can enjoy it as a main dish, or it could be a wholesome side to a larger meal. It’s the kind of recipe that works well with pretty much anything you pair it with, much like how fried chicken goes well with anything on a Southern dinner table.
This stew is reminiscent of the gumbos and creole dishes common in Southern cuisine with the incorporation of bell peppers, tomatoes, onions, and a variety of spices. Many Caribbean and African recipes also echo in this dish, thanks to the addition of plantains and hot chilli peppers. You may serve it alongside Jollof rice or a simple salad, depending on the vibe of your gathering.
From the warmth of Southern cooking to the exotic charm of the tropics, this Plantain and Chicken Stew surely brings a world of flavors to your plate.
What You’ll Need
- 6 ripe plantains
- 2 lbs of chicken pieces
- 2 medium onions, chopped
- 4 cloves of garlic, minced
- 1 red bell pepper, chopped
- 2 tomatoes, chopped
- 1 small hot chilli pepper (optional)
- 2 cups of chicken broth
- 1 teaspoon of thyme
- 1 tablespoon of curry powder
- 1/2 cup of vegetable oil
- Salt to taste
- Freshly ground black pepper to taste
Method
Step One
Begin by peeling the plantains and slicing them into rounds. Set these aside for now.
Step Two
Take your chicken pieces and season them with salt and freshly ground black pepper. Heat the vegetable oil in a large pot over medium heat. Once hot, add the chicken pieces and cook them until they are evenly browned. Remove the chicken from the pot and set it aside.
Step Three
Using the same pot, add the chopped onions, minced garlic, chopped red bell pepper, and optional hot chilli pepper if using. Cook these over medium heat until they are soft and the onions are translucent.
Step Four
Add in your chopped tomatoes, thyme, and curry powder to the pot. Stir these to mix them in well with the rest of the ingredients. Allow this mixture to cook for about 10 minutes so the flavors can meld together.
Step Five
Next, return the browned chicken pieces to the pot and add in the chicken broth. Bring this to a boil, then reduce the heat and allow it to simmer for about 15 minutes.
Step Six
Finally, add your plantain slices to the pot. Cover the pot and let it cook for about 20 minutes, or until the plantains are soft and the stew is thickened. Adjust seasoning with more salt and black pepper if needed and serve your Plantain and Chicken Stew warm.
