Bahamian Chicken Souse is a traditional and beloved dish from the Bahamas, known for its tangy and aromatic flavors. This hearty soup features tender chicken simmered with fresh vegetables, zesty citrus, and a touch of spice. It is deeply rooted in Bahamian culture, reflecting influences from African, Caribbean, and European culinary traditions. Chicken Souse is typically enjoyed as a comforting meal during cool evenings or festive gatherings.
Chicken Souse has its origins in the diverse culinary landscape of the Bahamas, where it embodies the fusion of various cultural influences. The dish is a staple in Bahamian cuisine, celebrated for its robust flavors and comforting qualities. Its development can be traced back to the blending of African, Caribbean, and European culinary practices, resulting in a unique and flavorful soup that has become a cherished part of Bahamian heritage.
Ingredients:
- 1 whole chicken, cut into pieces
- 2 limes, juiced
- 2 onions, thinly sliced
- 2-3 Scotch bonnet peppers, seeded and thinly sliced (adjust to taste for spice level)
- 4-5 cloves of garlic, minced
- 1 bell pepper, thinly sliced
- 2 carrots, peeled and sliced
- 2 stalks of celery, chopped
- 1 bay leaf
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Water, enough to cover the chicken
- Optional: hot sauce, for serving
Instructions:
1. Clean the chicken pieces under cold running water and pat dry with paper towels. Set aside.
2. In a large pot, place the chicken pieces and add enough water to cover them completely.
3. Squeeze the lime juice over the chicken and add the onions, garlic, Scotch bonnet peppers, bell pepper, carrots, celery, bay leaf, and thyme.
4. Season with salt and pepper to taste.
5. Bring the mixture to a boil over medium-high heat. Reduce heat to low and let simmer for 45 minutes to 1 hour, or until the chicken is tender.
6. Skim off any foam or impurities from the surface.
7. Remove the chicken, shred the meat, and discard bones. Return the shredded chicken to the pot.
8. Stir the soup and adjust seasoning as needed. Add hot sauce for extra heat, if desired.
9. Serve hot, garnished with lime wedges and fresh parsley or cilantro. Enjoy with crusty bread or boiled rice.
10. Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat gently before serving.
Enjoy a taste of Bahamian tradition with this flavorful Chicken Souse, perfect for sharing with family and friends!
Nutrition Value:
1. Whole chicken, cut into pieces
- Calories: A whole chicken provides about 165 calories per 3.5 ounces (100 grams) of cooked meat.
- Carbohydrates: Chicken contains negligible carbohydrates.
- Protein: Approximately 31 grams of protein per 3.5 ounces (100 grams) of cooked meat.
- Fat: About 3.6 grams of fat per 3.5 ounces (100 grams) of cooked meat. This includes both saturated and unsaturated fats.
- Sodium: Contains around 60 milligrams of sodium per 3.5 ounces (100 grams) of cooked meat.
- Cholesterol: Approximately 85 milligrams of cholesterol per 3.5 ounces (100 grams) of cooked meat.
- Vitamins: Rich in B vitamins, particularly niacin (B3), vitamin B6, and vitamin B12.
- Minerals: Good source of phosphorus, selenium, and zinc.
- Nutritional benefit: Provides high-quality protein, essential for muscle growth and repair. Also contributes to overall energy and metabolism due to its B vitamin content.
2. Limes, juiced
- Calories: About 11 calories per lime (juice of 1 lime).
- Carbohydrates: Contains approximately 3.7 grams of carbohydrates per lime (juice of 1 lime).
- Protein: Negligible protein content.
- Fat: Negligible fat content.
- Sodium: Contains about 1 milligram of sodium per lime (juice of 1 lime).
- Cholesterol: No cholesterol.
- Vitamins: High in vitamin C, with about 20 milligrams per lime (juice of 1 lime), which is about 33% of the daily recommended value.
- Minerals: Contains small amounts of calcium and potassium.
- Nutritional benefit: Vitamin C is crucial for immune function and skin health. Limes also add a refreshing flavor with minimal calories.
3. Onions, thinly sliced
- Calories: Approximately 40 calories per 1/2 cup (about 80 grams) of sliced onions.
- Carbohydrates: Around 9 grams of carbohydrates per 1/2 cup (about 80 grams) of sliced onions.
- Protein: About 1 gram of protein per 1/2 cup (about 80 grams) of sliced onions.
- Fat: Negligible fat content.
- Sodium: Contains about 4 milligrams of sodium per 1/2 cup (about 80 grams) of sliced onions.
- Cholesterol: No cholesterol.
- Vitamins: Good source of vitamin C and vitamin B6.
- Minerals: Provides manganese, calcium, and potassium.
- Nutritional benefit: Onions are rich in antioxidants and have anti-inflammatory properties. They also support immune health and add flavor with minimal calories.
4. Scotch bonnet peppers, seeded and thinly sliced
- Calories: About 18 calories per pepper (average size).
- Carbohydrates: Approximately 4 grams of carbohydrates per pepper.
- Protein: Negligible protein content.
- Fat: Negligible fat content.
- Sodium: Contains about 2 milligrams of sodium per pepper.
- Cholesterol: No cholesterol.
- Vitamins: High in vitamin C and vitamin A.
- Minerals: Contains potassium and some calcium.
- Nutritional benefit: Rich in capsaicin, which has anti-inflammatory and metabolism-boosting properties. Also provides a significant amount of vitamin C for immune support.
5. Garlic, minced
- Calories: Around 4 calories per clove of garlic.
- Carbohydrates: About 1 gram of carbohydrates per clove.
- Protein: Negligible protein content.
- Fat: Negligible fat content.
- Sodium: Contains about 1 milligram of sodium per clove.
- Cholesterol: No cholesterol.
- Vitamins: Good source of vitamin C and some B vitamins.
- Minerals: Contains manganese, calcium, and iron.
- Nutritional benefit: Garlic has antimicrobial and anti-inflammatory properties. It also supports cardiovascular health and immune function.
6. Bell pepper, thinly sliced
- Calories: Approximately 24 calories per 1/2 cup (about 50 grams) of sliced bell pepper.
- Carbohydrates: About 6 grams of carbohydrates per 1/2 cup (about 50 grams) of sliced bell pepper.
- Protein: Negligible protein content.
- Fat: Negligible fat content.
- Sodium: Contains about 1 milligram of sodium per 1/2 cup (about 50 grams) of sliced bell pepper.
- Cholesterol: No cholesterol.
- Vitamins: Excellent source of vitamins A and C.
- Minerals: Contains potassium and small amounts of calcium and iron.
- Nutritional benefit: High in antioxidants, particularly vitamin C, which supports immune function and skin health. Also contributes to overall health with minimal calories.
7. Carrots, peeled and sliced
- Calories: About 25 calories per 1/2 cup (about 60 grams) of sliced carrots.
- Carbohydrates: Approximately 6 grams of carbohydrates per 1/2 cup (about 60 grams) of sliced carrots.
- Protein: About 0.5 grams of protein per 1/2 cup (about 60 grams) of sliced carrots.
- Fat: Negligible fat content.
- Sodium: Contains about 42 milligrams of sodium per 1/2 cup (about 60 grams) of sliced carrots.
- Cholesterol: No cholesterol.
- Vitamins: Rich in vitamin A (as beta-carotene) and vitamin K.
- Minerals: Contains potassium and small amounts of calcium and iron.
- Nutritional benefit: Carrots are known for their high vitamin A content, which supports vision health. They also provide fiber and antioxidants.
8. Celery, chopped
- Calories: Approximately 10 calories per 1/2 cup (about 50 grams) of chopped celery.
- Carbohydrates: About 2 grams of carbohydrates per 1/2 cup (about 50 grams) of chopped celery.
- Protein: Negligible protein content.
- Fat: Negligible fat content.
- Sodium: Contains about 40 milligrams of sodium per 1/2 cup (about 50 grams) of chopped celery.
- Cholesterol: No cholesterol.
- Vitamins: Contains vitamin K and some vitamin C.
- Minerals: Provides potassium and some calcium.
- Nutritional benefit: Celery is low in calories and provides hydration due to its high water content. It also supports digestion and contributes to overall health.
9. Bay leaf
- Calories: About 5 calories per leaf.
- Carbohydrates: Around 1 gram of carbohydrates per leaf.
- Protein: Negligible protein content.
- Fat: Negligible fat content.
- Sodium: Contains about 1 milligram of sodium per leaf.
- Cholesterol: No cholesterol.
- Vitamins: Contains small amounts of vitamins A and C.
- Minerals: Provides calcium, iron, and magnesium.
- Nutritional benefit: Bay leaves have aromatic properties and contribute antioxidants. They also add flavor to dishes with minimal calories.
10. Dried thyme
- Calories: Approximately 6 calories per teaspoon.
- Carbohydrates: About 1 gram of carbohydrates per teaspoon.
- Protein: Negligible protein content.
- Fat: Negligible fat content.
- Sodium: Contains about 1 milligram of sodium per teaspoon.
- Cholesterol: No cholesterol.
- Vitamins: Provides vitamin C and vitamin A.
- Minerals: Contains iron, manganese, and calcium.
- Nutritional benefit: Thyme has antioxidant and antimicrobial properties. It also adds flavor with minimal calories and supports overall health.
11. Salt and pepper to taste
- Salt (per teaspoon): Approximately 0 calories, 0 grams of fat, 0 grams of protein, 2,300 milligrams of sodium, no cholesterol. Adds flavor but should be used in moderation.
- Pepper (per teaspoon): About 6 calories, 1.5 grams of carbohydrates, negligible fat and protein, minimal sodium, and no cholesterol. Provides antioxidants and adds flavor.
12. Water, enough to cover the chicken
- Calories: 0 calories.
- Carbohydrates: 0 grams.
- Protein: 0 grams.
- Fat: 0 grams.
- Sodium: 0 milligrams.
- Cholesterol: No cholesterol.
- Vitamins: No vitamins.
- Minerals: No minerals.
- Nutritional benefit: Essential for cooking and hydrating the ingredients. Water itself has no calories or nutrients but is vital for the cooking process.
13. Optional: Hot sauce, for serving
- Calories: Varies by brand, but typically about 0-5 calories per teaspoon.
- Carbohydrates: Usually negligible.
- Protein: Negligible.
- Fat: Usually negligible.
- Sodium: Can vary widely, often around 100-200 milligrams per teaspoon.
- Cholesterol: No cholesterol.
- Vitamins: May contain small amounts of vitamins depending on the ingredients.
- Minerals: Can contain sodium and sometimes potassium.
- Nutritional benefit: Adds flavor and heat to dishes; some hot sauces also contain antioxidants from peppers. However, should be used in moderation due to sodium content.
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