Category: Whole30

Air Fryer Jerk Salmon

Air fryer jerk salmon is a great way to get lunch or dinner ready during the week. It’s ready in under 20 minutes, full of flavor and is perfect for meal prep. This recipe is Whole30 compatible, Gluten and Grain free, Paleo, and soy free.

Air fryer jerk salmon
Air fryer jerk salmon

What jerk seasoning do I use?

Whatever jerk seasoning or marinade you find will work as long as it’s compatible. You could even make your own and keep it in the fridge. I like to use A Dozen Cousins Jamaican jerk seasoning. It’s designed to marinate the protein in 5-10 minutes. Which is perfect for those busy weeknights when you don’t have time to let the protein marinate or if you forgot to set up a marinade beforehand. I added a bit of coconut aminos or coconut teriyaki to help stretch the marinade a bit as well as help give the salmon the traditional jerk color.

Does it matter what type of salmon I use in this recipe?

It does not! Get whatever salmon you can afford. In this recipe I used wild caught sockeye salmon. It was on sale and looked fresh, but Atlantic salmon would be just fine. Make sure when you go to purchase the fish that it doesn’t look slimy or has a strong fishy taste. Frozen salmon could be another option, just make sure it isn’t already seasoned and the ingredients are Whole30 compatible.

How long can I store air fryer jerk salmon in the fridge?

It never lasts long in our house, but at the maximum I will say 4-5 days. Be sure its stored in an airtight container and reheat in the air fryer for 3-4 minutes in 400 degrees Fahrenheit. It also freezes well.

Things to know about this air fryer jerk salmon recipe:

  1. Check the salmon 5-7 minutes into cooking for doneness. Depending on the fish it could cook faster.
  2. If you don’t have an air fryer you can use the convection setting on your oven or use a toaster oven.
  3. If you don’t have a compliant jerk marinade, you can use a jerk dry rub. I recommend this one from All Seasoning.

Looking for another quick and easy weeknight dinner? Then check out this Chicken Chop Suey recipe.

Jerk salmon

Air Fryer Jerk Salmon

A quick weeknight Whole30 compatible dish. Ready in under 20 minutes.
Print Recipe Pin Recipe
Prep Time 2 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Jamaican
Servings 4

Equipment

  • Air Fryer
  • 1 Mixing bowl
  • Tongs

Ingredients
  

  • 1 pound Salmon fillet
  • 1 package A Dozen Cousins Jamaican jerk seasoning
  • 1 TBSP Coconut aminos or coconut teriyaki

Instructions
 

  • Cut salmon fillet into 1-inch strips.
  • Add salmon to a mixing bowl. then add coconut aminos/teriyaki and 1 packet of A Dozen Cousins Jamaican jerk seasoning.
  • Mix and evenly coat salmon with the marinade.
  • Preheat the air fryer to 400 degrees F. Once preheated, spray the liner with a compatible cooking spray.
  • Add salmon and brush on any leftover marinade.
  • Cook for 7 to 10 minutes. Check at 7 minutes for doneness.
  • Serve with your favorite sides and enjoy!
Keyword air fryer, gluten free, grain free, jamaican, jamaican food, jamaican jerk, jamaican recipe, jerk salmon, salmon, salmon recipe, summer, summer recipes, whole30

Jerk Chicken Caesar Salad

Jerk chicken Caesar salad is a Jamaican twist on a classic salad. It’s perfect on hot summer days when you want something delicious and flavorful but not in the mood to do a lot of cooking. Perfect salad to prep ahead for the week as well. This recipe is Paleo, Whole30 compatible and Grain Free.

Jerk chicken Cesar salad with plantain croutons.
Jerk chicken Cesar salad with plantain croutons

Grill vs air fryer?

I think the best flavor will come from the grill. However, an air fryer will work just fine. On hot summer days I don’t want to be outside in the heat and I don’t want to turn on the oven, so the air fryer is a great option. The croutons can also be made in the air fryer. I would recommend making those in the air fryer first then adding the chicken.

What type of plantains should I use for the croutons?

Green plantains are the perfect ones to use to make croutons. If it has a little yellow in it that’s fine. The riper they get the less crispy they will be. I would also recommend cutting them smaller to ensure they get really crispy. Check out the full recipe here.

What greens should I use to make the Jerk Chicken Caesar Salad?

Any sturdy green or lettuce will work for this jerk chicken Caesar salad recipe. I would lean towards the classic hearts of romaine, but it would be great with a radicchio and romaine mix. You could also try using kale. Stay away from more delicate greens like arugula or spinach.

Things to know about making a Jerk Chicken Caesar salad:

  1. To keep the salad from getting too soggy, store the ingredients separately and add together when ready to eat.
  2. I used the Paleo Caesar dressing from Sprouts. It’s also Whole30 compatible.
  3. Save yourself time by using a pre chopped salad greens.
  4. If you don’t have an air fryer or a grill the chicken can be cooked stove top or in the oven. You could even use a toaster oven.
  5. If you want a parmesan cheese look to your salad, feel free to add some nutritional yeast.
Jerk chicken cesar salad with plantain croutons

Jerk Chicken Caesar Salad

A Jamaican take on a classic salad. Whole30, Gluten Free and Paleo.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Course Salad
Cuisine Jamaican
Servings 2

Equipment

  • Air Fryer
  • 2 Mixing bowls
  • 1 Large skillet
  • 1 Wooden spoon
  • Paper towels or Kitchen towels
  • 1 Salad bowl
  • 1 Cutting board

Ingredients
  

Air Fryer Jerk Chicken

  • 1 pound Boneless skinless chicken thighs
  • 1 TBSP All-purpose seasoning
  • 1 TBSP Jerk seasoning
  • 1 TBSP poultry seasoning
  • 1 tsp salt
  • 1 TBSP coconut aminos

Salad

  • 1 10-ounce package Pre chopped hearts of romaine lettuce
  • 1-1.5 TBSP Whole30 compatible Caesar dressing

Plantain Croutons

  • 1 green plantain peeled and diced
  • 1 tsp salt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp coconut oil melted
  • 3 TBSP Coconut oil for frying

Instructions
 

  • Season chicken by adding all ingredients to a bowl and mixing to combine.
  • Preheat air fryer to 400 degrees Fahrenheit.
  • Preheat large skillet on medium. Once heated add 3 TBSP coconut oil.
  • Combine all remaining ingredients to make croutons (plantain, salt, garlic powder, onion powder. and 1 tsp coconut oil).
  • Add seasoned croutons to oil once hot and cook 7-10 minutes, stirring occasionally.
  • When air fryer is heated, add chicken and cook for 20 minutes, flip halfway through.
  • Remove croutons when golden (7-10 minutes) and place on a paper towel lined plate.
  • When chicken is done, remove to a cutting board and cut into bite sized pieces. Allow to cool for a few minutes (about 3 minutes).
  • Add romaine lettuce, jerk chicken, croutons and salad dressing to a salad bowl and mix. Add more dressing to your liking.
  • Serve and enjoy!

Notes

If you are meal prepping, store each component separately in an airtight container.
I used the Paleo Caesar dressing from Sprouts. It’s also Whole30 compatible.
Save yourself time by using a pre chopped salad greens.
If you don’t have an air fryer or a grill the chicken can be cooked stove top or in the oven. You could even use a toaster oven.
If you want a parmesan cheese look to your salad, feel free to add some nutritional yeast.
Keyword cesar salad, dairy free, entree salad, gluten free, grain free, jamaican, jamaican food, jamaican recipe, jerk chicken, jerk chicken cesar salad, lunch, salad, summer salad, weeknight dinner, whole30

Plantain Croutons

Plantain croutons are a great grain and gluten free alternative to regular croutons. Perfect for salads, the base of a hash or a side dish for any meal. They are quick to make and perfect for meal prep.

Plantain croutons
Plantain croutons

What ripeness should I use to make plantain croutons?

The ideal ripeness would be a green plantain. They are starchier, get crispier and will hold up to the salad dressing more. If the plantain has a bit of yellow in it that’s ok, just don’t use yellow or completely ripe plantains. They will not get as crispy as we need in a salad.

Can you make these ahead?

They sure can! They will store up to a week in the fridge in an airtight container. If adding to a salad, then I would recommend reheating them in an air fryer or skillet on medium heat for a few minutes to take the chill off but not get them hot.

Can these croutons be made in the air fryer or oven?

Absolutely. If cooking in an air fryer or oven, preheat to 400 degrees Fahrenheit and spray the liner with cooking oil. Cook for 7-10 minutes, shaking halfway through. Cooking them in the air fryer will have a bit of a different texture on the inside but will still be crispy just like cooking them in a skillet.

Things to know about these plantain croutons:

  1. Plantains should not be left unattended. Keep a close eye and stir/shake them frequently as they can go from fine to burned in a second.
  2. If you can, use coconut oil to pan fry these. If you don’t have coconut oil, avocado oil works great.
  3. When cutting the plantain, remember they will shrink as they cook. Cut them slight bigger to compensate for the shrinkage.

What recipes go well with these croutons?

Try eating them with this Jerk Chicken Cesar Salad, Jerk Bacon or use them as a base in this Plantain Hash.

Plantain Croutons

Grain and gluten free alternative to croutons. Perfect in salads, a hash or as a side dish.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, Salad, Side Dish
Cuisine Jamaican
Servings 2

Equipment

  • 1 Cutting board
  • 1 Chef knife
  • 1 Large skillet
  • 1 Mixing bowl
  • Measuring spoons
  • 1 Wooden spoon

Ingredients
  

  • 1 green plantain peeled and diced
  • 1 tsp salt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp coconut oil melted
  • 3-4 TBSP coconut oil for frying

Instructions
 

  • Add plantain, salt, garlic and onion powder, 1 tsp melted coconut oil to a bowl and mix to combine.
  • Heat a large skillet on medium heat. Once heated, add remaining coconut oil.
  • Once oil is heated, add in seasoned plantain in a flat layer and fry, stirring occasionally.
  • When golden (7-10 minutes) remove to a paper towel lined plate to drain.
  • Serve as desired or store in an airtight container for up to a week.

Notes

Green plantains work best but if it has some yellow that’s ok. ⠀
Feel free to leave the seasoning out and 1 tsp oil to make it plain. ⠀
You can also add herbs halfway through cooking.⠀
Plantains shrink a bit while cooking. Keep that in mind when prepping your plantain.
This recipe can be doubled and tripled.
If cooking stovetop, do not leave unattended. Not even for a minute or you may miss your plantains and they burn.
You can enjoy as a snack or side dish.
Keyword air fryer, caribbean, caribbean food, croutons, dairy free, gluten free, grain free, jamaican, jamaican food, jamaican recipe, plantain, plantain recipe, soy free, whole30

Chicken Chop Suey

Chicken chop suey is a common Chinese food dish in Jamaica. This easy one pot meal is Whole30, paleo and gluten free. Perfect for nights where you don’t have enough time but are craving something delicious and flavorful.

Chicken Chop Suey
A Whole30 twist on Jamaican chicken chop suey.

How did Chinese food get introduced to Jamaica?

When slavery ended, indentured workers came from many areas around the world to the Caribbean to fill in the positions now empty on plantations. The Chinese were among the first to come to the island and they brought with them spices and recipes that have been integrated into Jamaican cuisine. Although they make up a very small group, there is still a population of Chinese people in Jamaica.

What is chicken chop suey?

Chicken chop suey is a stir fry of vegetables and chicken lightly marinated in soy sauce. In this recipe I used carrots, bell pepper and Bok choy. It is not uncommon that some people add celery, snap peas and cabbage. The beauty of a stir fry is that it’s a great way to use up ingredients you are most likely to have in your fridge. I used coconut aminos instead of soy sauce to keep it Whole30 but, if you are not doing a Whole30 you can use gluten free tamari.

Do I have to use Bok choy?

No, you don’t! While I have found it relatively easy to find, you can substitute it with cabbage. They are in the same family and have a similar taste.

What other proteins can I use?

Being a stir fry, you can use any ingredient you wish. While this is a chicken dish, you can easily use another type of protein. For meat eaters feel fry to try this with shrimp, sliced beef or pork. For those that are plant based, tofu or tempeh are a great option. Keep in mind that cooking times will vary, so adjust as needed.

What can chicken chop suey be served with?

Chicken chop suey can be enjoyed as a standalone dish but, it can also be served with a side dish. For Whole30/paleo it can be served with cauliflower rice, zoodles or spaghetti squash. Otherwise, it would be perfect over a bowl of white rice or even gluten free noodles.

Tips for making this dish:

  1. To make your life easier get precut vegetables from the store. You could even use garlic powder instead of chopping fresh garlic.
  2. Ask the butcher to cut the chicken into strips for you at the supermarket or, check to see if they have chicken strips already packaged on the meat shelf.
  3. Since it is a stir fry, having everything prepped ahead of time is key.
  4. If when you add the slurry in it becomes gummy, just add 1 TBSP of water and stir to help thin it out.
  5. I used a nonstick pan to make this but if you have a wok that would be better. Use a high smoke point oil instead of olive oil.
Chicken Chop Suey

Chicken Chop Suey

A Whole30 take on a classic Jamaican Chinese dish. Perfect weeknight meal that comes together in no time.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Chinese, Jamaican
Servings 2

Equipment

  • Cutting board
  • Chef knife
  • Vegetable peeler
  • Mixing bowl
  • Large skillet
  • Wooden spoon

Ingredients
  

  • 1 pound boneless skinless chicken thighs about 2 thighs washed, fat removed and sliced into strips
  • 2 cups Bok choy chopped in large chunks
  • 2 large carrots juliened
  • 1 red bell pepper juliened
  • 3 stalks green onion chopped
  • 4 cloves of garlic chopped
  • 3 TBSP coconut aminos, divided 2 TBSP for marinating and 1 TBSP during cooking
  • 1 tsp salt
  • 4 TBSP olive oil, divided in half
  • ¼ cup water
  • 1 TBSP tapioca flour

Instructions
 

  • Add chicken thighs to a mixing bowl.
  • Add 2 TBSP coconut aminos, salt, and garlic. Mix and set aside.
  • While chicken marinates, prep all the vegetables.
  • Heat a large skillet on medium heat.
  • Add 2 TBSP olive oil. Once hot add carrots and cook for 3 minutes, stirring occasionally.
  • Then add in bell peppers and Bok choy and stir to combine. Cook for 2 minutes.
  • Remove vegetables to a bowl.
  • Add remaining 2 TBSP olive oil. Once heated add green onions and sauté until the white parts are translucent (1 minute) stirring occasionally to avoid burning.
  • Increase heat to medium high then add chicken including leftover marinade. Cook chicken for 5 minutes stirring occasionally.
  • Reduce heat to medium and add remaining 1 TBSP of coconut aminos then stir to combine.
  • Mix together the water and tapioca flour to form a slurry. Pour the mixture in to the skillet and immediately stir to combine. The sauce should thicken after a minute or 2.
  • Once sauce is thickened, add in vegetables and mix for a minute. Turn off the heat.
  • Once all the vegetables are coated in the sauce, taste for additional seasoning then you're ready to serve.

Notes

Feel free to use chicken breast instead of chicken thigh.
When adding the slurry, add around the outer edge of the skillet.
If the slurry gets gummy, just a 1 TBSP of water at a time to help thin it out after you’ve added the vegetables back in. If this happens you should only need a tablespoon or 2.
If you cannot find Bok choy, use 2 cups of shredded cabbage instead.
Use 1.5 cups shredded carrots if you want to save time. you can also swap 4 cloves chopped garlic for 1 tsp garlic powder.
This dish is meant to be served on its own, however you can serve it with cauliflower rice or your favorite side dish.
To make it non-Whole30, marinate the chicken with 1 TBSP GF soy sauce (tamari) instead of the coconut aminos and omit adding the coconut aminos when the chicken is done cooking.
This recipe serves 2 people easily however, it can be stretched to feed 4 people if served with a side dish.
Keyword chicken, chicken chop suey, chinese, chop suey, jamaican, one pot, one pot recipe, weeknight dinner, whole30

Jerk Pork

Jerk pork always has a special place in my heart. Now that I think about it, pork is my favorite protein to cook using the jerk method. It keeps the pork tender and moist. Growing up I remember weekend trips to the north of Jamaica weren’t complete without stopping by Jerk Pen for 1/4 pound of jerk pork with festival or bread.

Grilled jerk pork.
Grilled Jerk Pork

What is jerk?

Jerk is a cooking method originating from Jamaica. It came about as a collaboration between the Native Indians (mainly Taino and Arawak tribes) and African runaway slaves (known as the Maroons). During the Anglo-Spanish War of 1655, the Spanish set their enslaved people free. They Maroons ran to the mountains where they were introduced to the Natives, who taught them the land and their cooking methods. Jerk was developed by the Natives as a way to preserve meat, specifically pork. It is believed that the Natives hunted wild hogs and the Maroons seasoned the meat and cooked it the way the Natives taught them.

The traditional way to cook jerk is to smoke meat over pimento wood using a marinade made using thyme and dried pimento berries over a pit fire. Some used scotch bonnet peppers as well. Today, most Jamaicans don’t use the traditional methods, but instead they use a jerk pan. However, the basics of the marinade remain the same.

What part of the pig is best for jerk pork?

You can use any part of the pig. In Jamaica they usually jerk the whole pig, and you get to pick the part that you like. But since cooking a whole pig is not realistic for many people, I recommend using the part of the pig that you prefer. In my opinion, pork shoulder, butt or shoulder steak works best. If you like your pork leaner I say go for the loin or chops. If you decide to use a whole pork shoulder or butt, then I recommend cutting it into steaks. This way it’s easier to grill and you can chop it up later if you wish.

Is it better to use a rub or marinade?

This is totally preference as both will work just fine. If you want to use a dry rub, I recommend using this one from All Seasoning. Want to use a wet marinade I recommend Walkerswood or use A Dozen Cousins to keep it Whole30. The wet marinade is actually more traditional. If you want to make your own dry rub at home, then check out my jerk rub mix in my jerk bacon recipe.

What does jerk pork pair well with?

Looking for the perfect side? Try festival! It is a Jamaican version of hush puppies. I highly recommend making a double batch as they are so addicting. Everyone will be coming back for more. Roasted or boiled breadfruit is a great option, as well as fried bammy (a cassava flatbread). But no jerk meal is complete without jerk sauce for dipping.

Grilled jerk pork

Jerk Pork

Pork shoulder steak marinated in a flavorful jerk marinade then grilled to perfection. 100% gluten free with Whole30 compatible options that is sure to be a crowd pleaser.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 45 minutes
Course Main Course
Cuisine Jamaican
Servings 4

Equipment

  • Grill
  • Mixing bowl
  • Long tongs
  • Meat thermometer

Ingredients
  

  • 2.5 pounds pork shoulder steak
  • 2.5 TBSP jerk marinade I used 2 packets of A Dozen Cousins jerk marinade
  • ½ onion sliced
  • ½ green bell pepper chopped
  • 3 stalks green onion chopped
  • 1 TBSP coconut aminos or coconut teriyaki
  • ½ TBSP pimento

Instructions
 

  • Add all ingredients to a mixing bowl and mix to combine.
  • Marinate for 30 minutes to overnight.
  • Preheat grill to 400 degrees Fahrenheit then reduce the heat to low.
  • Remove pork from marinade, add to the grill and cover. Check after 5 minutes.
  • Flip once the pork begins to get some color. Flip occasionally until the pork reaches an internal temperature of 145 degrees Fahrenheit using a meat thermometer (40-45 minutes).
  • Let pork rest for 10 minutes then slice or chop into cubes.

Notes

If marinating the pork overnight, ensure its covered and remove 30 minutes before cooking.
Keyword caribbean, caribbean food, grill, grilled, grilled jerk pork, grilled pork, grilling, jamaican, jamaican food, jamaican recipe, jerk, jerk pork, pork, summer, summer recipes

Brown Stew Chicken

Jamaican brown stew chicken is always a hit in our house. While other Caribbean countries have their own version, Jamaicans added their own twist to it by using a bit of jerk seasoning in the marinade. Jerk seasoning can be used as a general all-purpose seasoning and not just in jerk recipes. The chicken is also browned first before adding the rest of the aromatics in before braising. This is what helps gives the dish the brown color and really adds to the flavor. While the recipe calls for chicken parts, a whole chicken can be cut up into 1–2-inch chunks and used. If you aren’t comfortable butchering a whole chicken, you can have the butcher at your supermarket do this for you. Just ask them to cut the chicken up for making a stew.

This page contains affiliate links. I may receive a commission on items purchased using those links at no additional cost to you.

Brown stew chicken served with cauliflower rice.
Brown Stew Chicken Served with Cauliflower Rice

What is browning?

Browning (or burnt sugar) is brown or cane sugar that has been caramelized until it becomes very dark. Many seasoned Jamaican cooks make this from scratch, but using store bought browning is just fine. Despite it being made from pure sugar, it’s not very sweet tasting. Actually, using a little goes a long way. Start small and if after you mix it in you think it needs more then add a little more. Just remember that the chicken will get a bit darker when cooked and if you use too much it can make the dish bitter.

If you are doing a Whole30, you can use coconut aminos or coconut teriyaki instead. Coconut teriyaki works best because it’s a bit thicker and will work more like the browning will. The chicken doesn’t get as browned as if you used browning, but you still get a nice color. Adding an extra tablespoon when adding in the ketchup could give the brown stew chicken a more desired look.

Why use ketchup?

While the dish cooks, it releases its own liquid and makes a natural gravy so there is no need to add water. The gravy by itself is good and you don’t need to add anything else, it’s traditional to add a few tablespoons of ketchup. Ketchup is very common in Caribbean cooking, especially when making stews. It’s like our version of tomato paste. The ketchup thickens the gravy and add an extra layer of flavor and umami. Instead of using tomato ketchup, as is traditional in brown stew chicken, the carrot ketchup from The New Primal (affiliate link) is my go-to. If you are not a fan of either, you could use BBQ sauce instead.

Can brown stew chicken be cooked in the Instant Pot?

Absolutely! Use the sauté function to brown the chicken without the seasoning marinade (onion, bell pepper, pimento etc.). After adding the seasonings back in after searing the chicken, place the lid on top of the Instant Pot but don’t lock it on. You should be able to just pull the lid up when needed. Allow the chicken to cook for 5 minutes then turn off sauté mode. Secure the lid and pressure cook for 13 minutes on high pressure. Allow the Instant Pot to natural release for 10 minutes then manually release the remaining pressure.

What to serve brown stew chicken with?

Brown stew chicken can be served with a variety of sides. Rice and peas or just plain white rice is traditional, but if you are making this Whole30 then cauliflower rice is perfect. Fried plantain and vegetable salad are also great sides to add. And for dessert, this Bread Pudding recipe is never a bad idea.

Brown Stew Chicken

A gluten free Jamaican version of a Caribbean classic. Brown stew chicken is a rich and flavorful chicken stew that has been marinated in classic Jamaican spices and slowly braised until tender. Perfect for weeknight dinners that will transport you to the Caribbean.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Course Main Course
Cuisine Jamaican
Servings 6

Equipment

  • Large mixing bowl
  • Large skillet or Dutch pot with lid
  • Wooden spoon
  • Tongs

Ingredients
  

  • 4-5 pounds chicken leg and thigh work best.
  • ½ onion sliced
  • ½ green bell pepper chopped
  • 3 stalks green onion chopped
  • 1 TBSP pimento seed
  • 1 TBSP poultry seasoning
  • 1 TBSP all-purpose seasoning
  • 1 TBSP jerk seasoning optional
  • ½ TBSP dried thyme
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp browning see notes for Whole30 swap
  • 2-3 TBSP ketchup I use carrot ketchup
  • 1-2 TBSP olive oil

Instructions
 

  • Wash chicken and pat dry.
  • Add onion, green bell pepper, green onion, pimento, garlic powder, all-purpose seasoning jerk seasoning (if using), poultry seasoning, browning, dried thyme, salt and pepper to the chicken and mix.
  • Marinate chicken for 30 minutes.
  • Heat a large skillet or Dutch pot on the stove on medium heat.
  • Once heated, add olive oil.
  • When olive oil is heated, add chicken and marinade.
  • Cover and let the chicken get brown, about 3 minutes. Once one side is browned, flip and let the other side brown while covered.
  • Once the chicken is browned on both sides, scrape the bottom of the pot/skillet. You should have some liquid released by this point.
  • Cover the pot/skillet, reduce heat to medium low and let cook for 10 minutes.
  • Remove the lid and stir. let cook another 20 minutes, stirring every 5 minutes.
  • Add in ketchup, stir and let cook another 5 minutes.
  • Serve with your white rice or cauliflower rice and enjoy!

Notes

If you can marinate this ahead of time, overnight is best covered in the fridge. Remove 30 minutes before cooking so the chicken can get to room temperature.
If you want to make this Whole30, use 1 TBSP coconut aminos or coconut teriyaki instead of browning.
If there is any left, this is even better the next day.
Keyword brown stew, brown stew chicken, chicken, gluten free, grain free, jamaican, jamaican food, jamaican recipe