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Jamaican Brown Stew Chicken Liver
Health Benefits + Recipe

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Jamaican Brown Stew Chicken LiverJamaican Brown Stew Chicken Liver

By Venesha Johnson | Associate Writer

As Jamaicans we have never been keen on making use of the entire animal, I’m talking about the head, the feet, the tail and the organs. And I know you might think “yuk” immediately, but don’t knock it until you try it. Today I want to introduce to you one of the go-to breakfast items in my and many other Jamaican families, Brown Stew Chicken Liver.

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Before I get to the recipe which I am sure will have you add this dish to your favourites, let me first share with you some of the absolutely amazing health benefits of chicken liver that may shock you.

Health Benefits Of Chicken Liver

Iron and Zinc To Boost Your Immune System

Iron and zinc are two critical minerals that chicken liver offers in abundance. One tiny chicken liver provides 5.12 milligrams of iron, which is crucial for making new red blood cells and ensuring your body uses oxygen efficiently. Zinc, with 1.75 milligrams per liver, supports immune function and helps your body heal wounds. So if you struggle with having low iron, you may want to consider adding chicken liver to your diet.

Vitamins Galore

Chicken liver is a goldmine of B vitamins, particularly B12 and folic acid. Just one liver provides more than three times the daily recommended amount of vitamin B12, which is essential for brain health and keeping your blood healthy. It also delivers a hefty dose of vitamin A, which is vital for your eyesight and immune system. However, too much vitamin A can lead to toxicity, so moderation is key.

The downside to chicken liver? Well, chicken liver does contain fat, but not enough for you to cross it off your diet. A single liver has about 2.86 grams of total fat, with less than 1 gram being the saturated kind. As for Cholesterol, Yes, it’s there – approximately 248 milligrams in one liver. The American Heart Association recommends keeping your daily cholesterol intake under 300 milligrams if you're a healthy adult. This means that while chicken liver can be a tasty addition to your diet, it’s best enjoyed occasionally.

How to Enjoy Chicken Liver

You can add chicken liver to your diet in many ways, including:

  • Brown Stew Chicken Liver: This is a flavourful Jamaican classic. Check out the recipe below.
  • Chicken Liver Hash: Sauté sliced liver with onions, potatoes, mushrooms, and bell peppers for a hearty, nutrient-dense breakfast.
  • Grilled Chicken Liver Skewers: Thread raw chicken livers onto skewers with bay leaves, grill until firm, and season with salt and pepper for a smoky treat.
  • Chicken Liver Pâté: Puree cooked liver with a drizzle of oil and your favourite herbs for a smooth, rich spread that pairs beautifully with whole-grain crackers.

How To Make Jamaican Brown Stew Chicken Liver

I must admit, as tasty as chicken liver is, I don’t quite enjoy prepping it because of its soft, almost squishy texture. It is not up for debate whether or not you should wash chicken liver, it is a must. Depending on where you buy your chicken liver you may find small pieces of a feather, fat to clean off and that extra film of membrane around each liver. Additionally, feel free to go wild with all the natural herbs and spices that you have, it only adds to the flavour.

Jamaican Brown Stew Chicken Liver Recipe

Ingredients

  • 2 lbs. chicken liver
  • 1/2 tsp all-purpose seasoning
  • ½ tsp chicken seasoning
  • 1 scotch bonnet pepper
  • 1 stalk escallion
  • 3 clove garlic
  • Piece of thyme
  • 1 onion
  • 1 tbsp. browning
  • 1 tsp. vegetable oil
  • 1/2 cup water

Instructions

  1. Prepare the Liver: Start by trimming any fat or sinew from the chicken liver. Rinse it thoroughly with a mixture of vinegar and water, then drain well.
  2. Season the Liver: In a bowl, combine the chicken liver with your choice of fresh and dried herbs, spices, seasonings and browning. Mix well to ensure the liver is evenly coated.
  3. Heat the Pot: Place a medium-sized pot on low heat. Once the pot is warm, add a small amount of cooking oil.
  4. Cook the Liver: Add the seasoned chicken liver to the pot, including the fresh herbs used for seasoning. Cover the pot and keep the heat on low. Allow the liver to cook slowly in its own juices, stirring occasionally to prevent sticking and ensure even cooking.
  5. Deepen the Color: Continue cooking until the liver's juices have reduced, and the liver starts to brown and fry in the oil. This step gives the dish its rich colour and depth of flavour.
  6. Add Water: Once the liver begins to fry and has developed a nice brown colour, add 1/2 cup of water to the pot. Stir to combine, and taste the gravy, adjusting salt if needed.
  7. Simmer: Allow the liver to simmer on low heat until the gravy comes together, becoming thick and flavorful.

 Serve with boiled green bananas, boiled breadfruit, roast breadfruit, dumpling or yam. 

Will you be giving this recipe a try? If you do, come back and let us know what you think. 

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References & Sources For Jamaican Brown Stew Chicken Liver

  1. Bison, N. (n.d.). The Benefits of Chicken Liver. Northstar Bison. https://northstarbison.com/pages/why-northstar-the-benefits-of-chicken-liver#:~:text=Chicken%20liver%20is%20a%20nutritious,to%20replenish%20your%20blood%20supply
  2. Meats, U. W. (2023, August 24). Chicken Liver Nutrition Facts: Is Chicken Liver Good for You? The Wellness Blog. https://discover.grasslandbeef.com/blog/chicken-liver-nutrition/

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