Haitian Chicken in Sauce

This is a classic and comforting Haitian dish. It features chicken pieces that are first marinated in a fragrant base called epis (a blend of herbs, spices, garlic, and hot peppers), then typically pan-seared to brown, and finally simmered slowly in a rich, savory, and slightly acidic tomato-based sauce with vegetables like carrots, potatoes, bell peppers, and onions. The long simmering process makes the chicken incredibly tender and infuses it with deep flavor. This dish is served with your choice of white rice and butter bean,  or rice and beans.

Nutritional and Health Benefits:

• High-Quality Protein: Chicken is an excellent source of lean protein, which is vital for building and repairing muscle tissue, supporting the immune system, and producing hormones and enzymes.
• Source of Iron and Zinc: The chicken provides essential minerals like iron (important for oxygen transport in the blood) and zinc (crucial for immune function and wound healing).
• B Vitamins: Chicken is rich in B vitamins, particularly Niacin (B3) and Vitamin B6, which help the body convert food into energy and support nervous system function.
• Antioxidants and Vitamins from Vegetables: The simmering sauce incorporates a variety of vegetables (tomatoes, bell peppers, carrots, etc.) which provide:
  • Vitamin A/Beta-Carotene (Carrots): Good for vision and immune health.
  • Vitamin C (Peppers, Tomatoes): A powerful antioxidant that supports the immune system.
  • Lycopene (Tomatoes): An antioxidant linked to heart health.
• Anti-inflammatory Spices: The traditional epis marinade uses ingredients like garlic, onions, and turmeric (if used), which are known for their anti-inflammatory and immune-boosting properties.
• Wholesome Meal: When served with rice and beans, the dish forms a complete meal that offers protein, complex carbohydrates, fiber, and healthy fats.