Tuesday, 25 August 2015

Claire’s Healthy CaribBEAN Jerk Chicken Stew

Readers, it’s been getting hot, hot and hotter in my kitchen this week, as I’m helping Grace Foods to celebrate Caribbean Food Week from 24th to 31st August 2015.

I haven't yet made it to the Caribbean but it's definitely on my places to go list at some point. Meanwhile in Glasgow, I've turned the heating on, downloaded some summer tunes and got cooking! 

I received this great hamper of goodies and am hoping to create more Caribbean dishes soon, however, here’s a healthy take on a traditional dish to start with. 

Instead of rice in this recipe, I’ve used cauliflower “rice” – milling cauliflower in a blender to turn it into fine rice like pieces – healthier if you are trying to cut carbs and with the beans and chicken in the recipe, you are filled up with nutritious proteins.


I made my own marinade for the chicken, using some ingredients from the hamper and added the beans later in the cooking process. If you found the spices a little too hot, add a teaspoonful of creamy coconut milk or semi skimmed milk, to bring the heat down a notch.


Claire’s Healthy CaribBEAN Jerk Chicken Stew

Ingredients (serves 2)

2 chicken breasts (chopped)
1 cauliflower (milled into rice)
½ cup frozen peas

Marinade Ingredients
2 dessert spoons sunflower oil
Thumb sized piece fresh ginger (grated)
Zest and juice of 1 fresh lime

Method

  1. Chop chicken into small pieces and set aside.
  2. In a tub with lid, peel ginger then grate into tub, grate lime zest and add juice of 1 lime. Add jerk seasoning, jerk barbeque sauce and sunflower oil.  Whisk ingredients together to form a marinade.
  3. Add chicken to tub and toss to cook.  Put lid on tub, shake chicken to coat again and refrigerate for 2-3 hours to let the flavours develop.
    Marinade for around 3 hours
  4. Once marinated, remove from fridge and transfer to a pan.  Over a medium heat on the hob, transfer the chicken and any leftover marinade to the pan and cook through for around 10-12 minutes until no pink meat remains.
  5. Meanwhile, in a blender, blend a whole cauliflower (you’ll need to do this in small florets, to make sure the blend is even). Once each floret is the consistency of rice, transfer to a microwave proof bowl.  When finished blending cover the bowl with cling film, pierce a couple of holes in the top and part cook in the microwave for 3.5 minutes.
    How your cauliflower should look
  6. Once chicken is cooked through, add the peas and beans to the pan and cook through for a further 3-5 minutes.  If you find that a runny sauce has formed, thicken with a little cornflour mixed with water.  Taste the sauce – if it’s a little hot, add some milk to cool the chilli burn!  Cook the cauliflower rice in the microwave for another 3.5 minutes.
  7. Plate up the cauliflower rice first, followed by the jerk chicken stew.  Serve immediately.
    caribbean jerk chicken stew
    Disclaimer: Grace Foods send me a hamper of Caribbean goodies to help them promote CFW2015 (Caribbean Food Week 2015) and to create recipes.  Any opinions expressed are my own. 

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