Caribbean Stewed Squash with Chicken

Ingredients

• 907 g–1.36 kgsquash, seeds scooped out
• 1 wholeonion, finely sliced
• 3 clovesgarlic, finely minced
• 2wiri wiri peppers, or ½ habanero or Scotch bonnet
• 360 ml diced fresh tomatoes or 15 ml tomato pastetomatoes or tomato paste
• 4 sprigsfresh thyme leaves
• 1–2bouillon cubes
• ½ tspblack pepper
• 60 mlwater
• 60 mldiced green and red bell peppers (optional)
• 3 tbspcanola oil
• 907 gchicken thighs or breast
• 2 tbspgreen seasoning
• 1 tspcasareep or browning sauce
• A dashsalt
• A dashblack pepper
• A dashpaprika
• 1 tbspoil for the marinade
• 1 tbspoil for cooking the chicken

Instructions

1. 1

   Season the chicken

   Clean and chop the chicken into small pieces. Season it with the green seasoning and the remaining marinade ingredients, then leave it to marinate.

2. 2

   Prepare the squash

   Cut the stems and bottoms off the squash, halve each one and scoop out the seeds.

3. 3

   Peel and dice

   Cut the squash into quarters, remove the skin, then dice it into small pieces. Set aside.

4. 4

   Chop the vegetables

   Slice the onion and chop the garlic and tomatoes. If using them, prepare the red and green peppers as well.

5. 5

   Soften the aromatics

   Heat the oil in a wide-bottomed pot. Add the onion, garlic, wiri wiri pepper and tomatoes, and sauté until the tomatoes are soft.

6. 6

   Cook the squash

   Add the squash, remaining seasonings, herbs and water to the pot. Add the green and red peppers here if using. Cook over medium-low heat until the squash is soft and most of the liquid has evaporated.

7. 7

   Cook and combine

   Heat the oil for the chicken in a frying pan and sauté the chicken until cooked through. Once the squash is completely cooked, add the chicken and stir to combine.

What is Caribbean stewed squash?

This is a Caribbean-style dish of squash cooked down with aromatics and herbs until soft, then combined with seasoned chicken. Wiri wiri chilli, green seasoning and casareep give the recipe flavours associated with Guyanese cooking.

The method keeps the chicken and squash separate while they cook, so each can reach its desired doneness before they are brought together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 600 calories, 43g protein, 34g carbs, 32g fat.

The squash and tomatoes provide most of the carbohydrates, while chicken supplies most of the protein. The canola oil and chicken contribute much of the fat; serve with plenty of vegetables and a moderate portion of rice to balance the plate.

Choosing the squash

Squash: Choose a firm squash that is easy to peel and dice. The recipe does not name a variety, so cooking time and final texture may vary with the type you use.

Dice size: Cut the pieces fairly evenly so they soften at a similar rate. Smaller pieces will break down more readily into the stew.

Seasoning the chicken

Green seasoning: This forms the main seasoning for the chicken; the recipe also adds casareep or browning sauce, salt, pepper and paprika to the marinade.

Chilli: Wiri wiri peppers can be replaced with half a habanero or Scotch bonnet. Keep the pepper whole or use less if you prefer a gentler heat.

Getting the squash texture right

Soften: Cook the squash over medium-low heat as directed, stirring as needed so it cooks evenly and does not catch on the bottom of the pot.

Reduce: The squash is ready when it is soft and most of the liquid has evaporated. The recipe does not specify whether to mash it, so leave the pieces intact or stir more vigorously for a smoother finish.

Cooking the chicken

Pan space: Sauté the chicken in a frying pan without packing it tightly; crowded pieces can release moisture and brown less readily.

Doneness: Cook the chicken through before adding it to the squash. Chicken breast and thighs can take different amounts of time, so check the pieces rather than relying on a fixed cooking time.

Serving the stew

Pairing: Serve the stew with rice or another plain starch to catch the savoury juices. A simple green salad or steamed vegetables add a fresh contrast.

Finish: Taste the combined stew before serving and adjust the seasoning if needed, bearing in mind that the bouillon and green seasoning may already be salty.

Recipe notes & tips

• Cut the squash into evenly sized pieces so they soften at roughly the same pace.
• Adjust the chilli to suit your heat preference, especially when using habanero or Scotch bonnet.
• If using tomato paste instead of fresh tomatoes, follow the recipe's quantity and add it with the aromatics.
• Use a wide-bottomed pot to give the squash room to cook and the liquid space to evaporate.
• Keep the chicken in small pieces so it cooks through before being added to the squash.

Variations

• Milder chilli: Use less pepper or omit it for a less fiery stew.
• Tomato paste: Use 15 ml tomato paste instead of the diced fresh tomatoes.
• Bell peppers: Add the optional green and red peppers with the squash.
• Chicken cut: Choose thighs for a richer result or breast for a leaner one.
• Squash texture: Stir more firmly near the end for a softer, more broken-down stew.

Common mistakes to avoid

• Uneven squash pieces: Cut them to a similar size so they cook at a more even rate.
• Hard squash: Keep cooking over medium-low heat until the pieces are soft before adding the chicken.
• Too much liquid: Let the squash cook until most of the liquid has evaporated, as directed.
• Crowded chicken: Sauté in batches if needed so the pieces cook through rather than steaming in a packed pan.
• Overdoing the chilli: Start with less if the pepper is very hot; you can add more heat only if needed.

How to store

Refrigerate leftovers in a covered container and eat within 3 days. Reheat thoroughly in a pan over a gentle heat, adding a small splash of water if the stew has thickened too much.

Frequently asked questions