Oil Down: Grenada’s National Dish Made Easy (Hearty, Healthy & Delicious!)

Ingredient Overview & Simple Swaps

• Chicken (300g):
  Bone-in, skinless thighs or drumsticks deliver maximum flavor, but cut breasts or boneless thighs work too.
  No chicken? Try salted fish (as traditional), turkey, or even tofu/tempeh for a vegetarian twist.

• Breadfruit (200g):
  Creamy, potato-like fruit—peel and cube.
  No breadfruit? Use potatoes, green plantains, or cassava for a similar starchy texture.

• Coconut Milk (200ml):
  Use full-fat coconut milk for richness and classic flavor.

• Onion (50g):
  Yellow or white onion, for savory depth and sweetness.

• Carrots (2, about 100g):
  Add sweetness and color.

• Oil (2 tbsp):
  Vegetable, coconut, or canola oil for browning chicken.

• Water (200ml):
  For stewing—adjust as needed for stew consistency.

• Salt (1 tsp):
  For flavor.

• Turmeric (½–1 tsp):
  Gives Oil Down its golden color and boosts nutrition.

  • Optional: Add thyme, scallions, callaloo, or hot pepper for Grenadian “vibes.”

Nutrition Facts (Per Serving)

Recipe makes 2–3 hearty servings:

• Calories: ~450 kcal

• Protein: 25g

• Fat: 25g

• Carbohydrates: 33g

• Fiber: 5g

• Sugar: 5g

• Sodium: 800mg

• Vitamin C: 26% Daily Value

• Iron: 21% Daily Value

Noteworthy:

• Balanced with lean protein, healthy fats, and fiber

• Dairy- and gluten-free

• Boosted with vitamins thanks to breadfruit, carrots, onions, and turmeric

Step-by-Step Instructions (Beginner Friendly!)

1. Brown the Chicken and Onion

1. Cut chicken into serving-size pieces if necessary.

2. In a deep pot or Dutch oven, heat 2 tbsp oil over medium-high.

3. Add chicken and chopped onion (50g); cook, turning, for 10 minutes until chicken is lightly browned and onions soften.

2. Build the Stew

1. Add breadfruit (200g, peeled and diced) and sliced carrots (100g) to the pot.

2. Pour in 200ml coconut milk and 200ml water.

3. Add 1 tsp salt and stir.

4. Let simmer gently for 5 minutes to start melding flavors.

3. Spice and Simmer

1. Sprinkle in ½–1 tsp turmeric (for flavor and color), stirring well.

2. Cover and simmer on low for 30 minutes, until breadfruit and chicken are tender and stew is creamy. Stir every 10 minutes, and add more water if the pot looks dry.

4. Serve

• Taste and adjust salt if needed.

• Spoon stew into bowls and serve hot—with, or over, steamed rice, or simply on its own!

Tips and Tricks for the Best Oil Down

• Breadfruit cooks quickly: Don’t overcook, or it gets mushy. Stir gently to keep cubes whole.

• No breadfruit? Potatoes are a near-perfect substitute.

• Bold flavor: Add thyme, scallions, or a dash of hot sauce for Grenadian spice.

• Rich & Creamy: The stew should be thick, not soupy. Simmer uncovered a few minutes if needed to cook down excess liquid.

• Meal prep: Tastes even better the next day—perfect for leftovers and lunchboxes!

Creative Serving Ideas

• Classic: Enjoy on its own or with a side of steamed white or brown rice.

• Veggie-Heavy: Add wedges of pumpkin, callaloo greens, or spinach for more vitamins and color.

• Party Spread: Serve with fried plantains and a crunchy cabbage slaw.

• Caribbean Brunch: Top with soft boiled eggs or a sprinkle of fresh herbs.

Frequently Asked Questions (FAQ)

Q: Can I make Oil Down vegetarian or vegan?
A: Absolutely! Use tofu or tempeh for protein, extra carrots, potatoes, spinach, and a little more coconut milk.

Q: No breadfruit in my store—what’s closest?
A: Potatoes, green plantains, cassava, or even parsnips work well.

Q: Can I use boneless chicken?
A: Yes, but bone-in chicken adds more flavor to the stew.

Q: Can I cook this in a slow cooker?
A: Yes—brown chicken first, then add everything to the slow cooker and cook on low for 4–5 hours.

Q: Is Oil Down gluten-free?
A: Yes! All the core ingredients are naturally gluten-free.