Alethia Foster Cookbook entry:

Jamaican Brown Stew Chicken and Bok Choy

 

Childhood memories

Growing up in Jamaica, my maternal grandfather whenever I went to spend my summers with him and my now eighty five year old grandmother would prepare Jamaican brown stew chicken and Bok choy for the Chilean Ambassador family and I, we all ate dinner together. There were many meals that my grandmother prepared for the Chilean Ambassador and his family while she worked as a live in housemaid for over ten years. I chose this meal for my cookbook entry because it holds unforgettable memories of my childhood. There are countless times I ate this meal without knowing the health benefits of eating Jamaican brown stew chicken and Bok choy. Bok choy is one of the most important Asian greens available. Several varieties of this Brassica, a relative of the cabbage, are grown throughout China, Korea and neighboring countries, where it has been eaten for centuries (Selke). My grandmother would prepare corned beef and cabbage which is another water vegetable meal. However, brown stew chicken and Bok choy is one of my favorite meals. In addition to the added benefits of eating Bok choy most meals from my Jamaican heritage is prepared broiled, grilled, roasted, or baked, although there are meals that are fried we use oils with less fat and those oils include coconut oil and olive oil. Coconut oil is high in healthy saturated fats that have different effects than most other fats in your diet. These fats can boost fat burning and provide your body and brain with quick energy. They also raise the good HDL cholesterol in your blood, which is linked to reduced heart disease risk (Gunnars, 2018). There are many different oils that we choose to use perhaps we believe changing the oil will alter the taste of the meal. Whenever I cook, the oils I use are coconut, olive, and corn oil.

Nutrition

Bok choy has many nutritious  health benefits and is low in calories. Bok choy and other cruciferous vegetables have certain anti-cancer properties. Studies have shown that people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, colon, and breast cancer (Ware, 2018). When I was younger the health benefits of bok choy was not known to me nor was it something I considered as I consumed it on many occasions. Healthier choices is more of a necessity for my continuous better health. My love for Jamaican brown stew chicken and Bok choy did not change as I got older and migrated to Los Angeles, California.  I must say before my grandmother migrated here the Jamaican brown stew chicken and Bok choy although delicious was not as savory as my grandmothers’. My grandmother started preparing this simple meal again and I realized what she did differently than what I ate from others and what was missing. The main reason for the difference in the same meal that my grandmother prepared is she would marinade the chicken overnight or season it in the early morning usually by 10 o’clock the morning and began cooking by 4 o’clock that evening giving the chicken enough time to marinade. The recipe I prepared for this cookbook entry I used skinless boneless thighs although, chicken thighs is a dark meat the seasonings absorbs better in my opinion. My grandmother also used dried thyme while I use fresh thyme this herb can help with our immune system. Thyme is packed with vitamin C and is also a good source of vitamin A (Fanous, 2016). It is to our benefit to cook with fresh herbs that has natural health benefits.

My mother and grandmother mostly use bone in chicken thighs and/or chicken breast.  It is a matter of preference and it is a quicker and simpler way for me to prepare it with similar great taste as my grandmothers’ meal. Prior to my grandmother migrating from Jamaica, my mother and I would take turns preparing this simple meal, even though my mother is an excellent cook. Neither of us was able to capture the taste of brown stew chicken and bok choy as the way my grandmother cooked it. We came to the conclusion it may be the difference in the agriculture of Bok choy here in America. Our meals are delicious as I mentioned earlier but only my grandmother could create the same taste because it is her own recipe. My mother and I prepare the meals for my grandmother since she no longer cooks. She enjoys both our Jamaican brown stew chicken and Bok choy and believe me when I say if it was not tasteful, she would have no problem giving her feedback on how the food tasted if it was not delicious. There are other ways to eat Bok choy, it can be served as a side dish with meats like steak, oxtails, steamed fish, and other meats to your taste. Instead of mixing Bok choy together with the chicken as you will see in my cookbook entry, steaming bok choy and eating it by itself is also filling and nutritious. It can be cooked separately from the Jamaican brown stew chicken.  It is up to you which way you choose I prefer adding the Bok choy to the Jamaican brown stew chicken within eight no more than ten minutes before the Jamaican brown stew chicken is completely cooked that makes it more appetizing and delicious.

Jamaican brown stew chicken and Bok choy for my family and I symbolize togetherness and keeping our family connected. Not only is it a staple for my family, this meal was also requested often by the Chilean Ambassador and his family who embraced my grandmother and I. Although she worked for them, my memories are filled with unity and had a harmonious working relationship as if my grandmother was a member of the family designated to prepare all the meals. Not only is this meal affordable it was even more affordable in Jamaica during the time I lived there because my maternal grandfather is from Ocho Rios, Jamaica. My grandfather would travel to Kingston, Jamaica once a month or sometimes every two weeks to bring Bok choy, cabbage, and other leafy green vegetables to give to my grandmother. He also brought ground food such as white and yellow yams and sweet potatoes. I would spend most of the summer months with my grandfather when I was out of school, he also prepared chicken and Bok choy.  My grandfather prepared Jamaican brown stew chicken and Bok choy different from my grandmother and I looked forward to it, he would cook the chicken outside in a dutch pot without the Grace browning sauce and scallions (green onions) from his garden. Green onions contain carotenoids like lutein and zeaxanthin that exert an eye-protective effect (Chilukoti, 2015). He would use coconut oil that his brother my grand uncle would make himself, coconut oil that he then sold to local markets and restaurants.

Instead of using the browning sauce that my grandmother and I used everytime, grandpa would use very little or none at all instead he seared the chicken on both sides until the desired color was suitable for him. Then he would add all the ingredients I have listed with the exception of a scotch bonnet pepper that is similar to habanero peppers he would make a small cut in the pepper and place in the pot whole. While the chicken is simmering he would leave the scotch bonnet pepper in long enough so the pepper would not overpower the taste of the other seasonings. When I was younger I could have spicy foods now only mild spice. Cooking Jamaican brown stew and Bok choy the way my grandfather made it without the browning sauce is something I have never tried to cook. My recipe is how I cook my meal I realized that we all have a unique way of seasoning and cooking Jamaican brown stew chicken and Bok choy. I came to the realization that trying to cook the meal exactly like my grandmother would cook it would not be beneficial to me especially since I do not have the time to marinade my chicken. During the Thanksgiving and Christmas holidays I usually prepare this meal and my mother and aunt would cook many other Jamaican and American dishes.  

My best friend really enjoys eating Jamaican brown stew chicken and Bok choy. While preparing the meal for my cookbook entry he showed a lot of interests in how I prepared the meal so quickly and showed more interests in wanting to cook this meal on his own. He plans to add this meal to his menu, I was honored to share with him my step by step directions and ingredients to him and of course, he ate most of the cookbook entry meal and even took some for work. Although, he’s eaten many other meals I have cooked his all time favorite is Oxtails and rice and peas with fried plantains. Perhaps seeing me prepare this meal step by step gave him more insight on the meal and how much it means to me and the joy it brings to cook it. Although my best friend and I can be patient in other aspects of our lives. We are both impatient regarding foods we are not cooking, all other times we both ask with a lot of enthusiasm to feed our appetite, when will the food be ready? Follow the cooking directions below and your meal can be ready in a 1 hour 5 mins.

Cooking utensils I used:

Utensils

2 – small knives (1 for removing the fat & then cutting the chicken)

1 – slotted spoon

1 – tong

¼ – measuring cup

1 – Tbsp

1 – tsp

Also, a  medium saucepan

Seasonings and fresh herbs: Bundle of fresh thyme (I used four leaves), ½ sweet brown onion, green onions

Bottled seasonings: Grace Browning, onion powder (not shown), seasoning salt, seasoned  pepper, and minced garlic

 

 

 

 

 

Seasonings used: sorry it’s sideways I could not rotate the photo

Ingredients:

4.5 lbs Bok Choy

2.5 lbs Chicken – Skinless boneless thighs

2 – Tbsp Grace Browning

1 – Tsp seasoning salt ( if you prefer, use sea salt)

2 –  tsp minced garlic

2 – Tsp Seasoned pepper

½ – tsp Garlic salt

2 – Tbsp Corn oil

5 – leaves of fresh thyme

½ – Brown onion

5 – Green onions (scallions)

¼  – Cup water

1 –  tsp onion powder

Fresh Boy choy, chicken, thyme, green and brown onion

Meal preparation and cooking directions :

Difficulty: Easy

Preparation time: 20 mins

Cook time: 45 mins

Total time: 1 hour 5 mins

Meal preparation:

1. Pull Bok choy apart stem by stem in order to wash each stem thoroughly Bok choy can be unclean especially at the base (the white end) it is an important part of the meal preparation to wash this vegetable. In addition to washing Bok choy I sprinkle a tablespoon of salt along the base and carefully wash all the salt away.
2. Chop Bok choy 3 inches from the bottom and discard
3. Drain Bok chop in a colander removing most of the water
4. Cut the skinless boneless thighs in cubes
5. Thoroughly wash and drain the chicken
6. Peel and slice a half of brown onions  
7. Peel, wash, and chop green onions (scallions)
8. Remove stem leaves from thyme and chop small

Cooking directions:

1. In a medium mixing bowl place chicken and add seasoning salt, minced garlic, garlic salt, onion powder, seasoned pepper, and Grace browning sauce.
2. Using the slotted spoon stir all the ingredients listed until all is mixed in with the browning sauce.
3. Use medium heat and place a medium non-stick skillet on the stove for no more three minutes then add corn oil (avoid overheating the oil or else it will burn)
4. Add green onions, brown onion, thyme, stir frequently until brown onion is sauteed
5. Then place chicken in the skillet (use caution there may a little water left on the chicken that can cause the oil to splash).  
6. Stir the chicken in the skillet once every minute for 5 minutes
7. Add a ¼  cup of water stir bring to a boil and cover skillet leaving a little room to vent 
8. Simmer chicken for 25 – 30 mins or until chicken is nearly cooked depending on the stove, you may need to add 1/4 cup of water although the bok choy springs water it being a water vegetable

9. Add all Bok choy a handful at a time 
10. Cover lid for 8 – 10 mins
11. Then stir Bok choy and chicken until they are combined, check the texture of the Bok choy 8 mins in to determine if that is the texture you prefer, this recipe I cooked the Bok choy and the brown stew chicken for 10 mins.

Bok choy on top of chicken before

steaming

12, Jamaican brown stew chicken and Bok choy is complete and ready to eat.  Enjoy!!

This meal can be served with steamed white rice ,brown rice, or a baked potato. Remember Bok choy tastes great combined with the brown stew chicken, separately, or by itself. Invigorate your tastebuds and Enjoy!!

References:

Chilukoti, B. (2015, March 20). 8 health benefits of spring onions we bet you didn’t know! Retrieved March 10, 2018, from http://www.thehealthsite.com/fitness/healthy-food-fitness/top-8-health-benefits-of-spring-onions/

Fanous, S. (2016, May 5). 9 Health Benefits of Thyme. Retrieved March 10, 2018, from https://www.healthline.com/health/health-benefits-of-thyme#1

Gunnars, K. (2018, January 11). Top 10 Evidence-Based Health Benefits of Coconut Oil. Retrieved March 8, 2018, from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil

Selke, L. A. (n.d.). History of Bok Choy. Retrieved March 10, 2018, from http://www.leaf.tv/articles/history-of-bok-choy/

Ware, M. (2018, February 07). Bok choy: Benefits, nutrition, diet, vs spinach, and risks. Retrieved March 8, 2018, from http://www.medicalnewstoday.com/articles/280948.php