Syn Free Caribbean Jerk Stew | Slimming World

Winter is nearly here, as as a result our Instant Pot is getting some good usage! This Slimming World Syn Free Caribbean Jerk Stew is a dinner that’ll keep you warm.

Syn Free Caribbean Jerk Stew | Slimming World-3

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

This Syn Free Caribbean Jerk Stew is also ridiculously cheap to make. Seriously.

We spent around £5 on the whole list of ingredients, even including the beef. So it’s tasty AND cheap.

steps - Syn Free Caribbean Jerk Stew | Slimming World-2

This Syn Free Caribbean Jerk Stew is also really quick to make, especially if you have a pressure cooker like the Instant Pot.

I don’t know where we’d be without ours to be honest. You can make dishes like this in under an hour, where as usually they’d take at least 6 hours in the slow cooker.

Syn Free Caribbean Jerk Stew | Slimming World-3

Love this Syn Free Caribbean Jerk Stew recipe?

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

What do I need to make this Syn Free Caribbean Jerk Stew?

There’s a few essential ingredients and things that you need to make this Slimming World Syn Free Caribbean Jerk Stew.

Ground Allspice & Jerk Seasoning

Ground Allspice is NOT mixed spice. I repeat. Ground Allspice is NOT mixed spice. Mixed spice has cloves in it, Allspice does not.

Slimming World Caribbean Jerk Stew

A few people got confused when we included Allspice in our Syn Free One Pot Mediterranean Chicken Orzo recipe, hence the explanation.

Jerk seasoning is pretty much available from every supermarket, but beware of Jerk blends that contain sugar. They will not be Syn free.

Jerk seasoning - Syn Free Caribbean Jerk Stew | Slimming World

This Schwartz Jerk seasoning is Syn free.

The Meat

You can use what ever meat you like in this Slimming World Syn Free Caribbean Jerk Stew recipe. What ever you decide to use, the way you marinade is the same.

We used beef in ours, and to keep the cost down we used Ox Cheeks. Don’t let the name put you off, they are ridiculously cheap £1.50 a piece!), but you can use any sort of beef suited for slow cooking.

rump steak - Syn Free Caribbean Jerk Stew | Slimming World

You could also use braising steak, stewing steak even rump or shin. Just make sure that ALL visible fat is removed in order to keep it Syn free. You could even use chicken if you like!

Gravy Browning

Gravy browning is 1/2 a Syn for 2 teaspoons, but seeing as you’re using just 1 tsp for 6 portions of the entire recipe – I wouldn’t bother Synning it, but again this is up to you.

Gravy browning - Syn Free Caribbean Jerk Stew | Slimming World

You’ll find Gravy Browning with all the other gravy granules and instant gravy in the supermarket.

It’s not an essential ingredient in this Slimming World Syn Free Caribbean Jerk Stew, but it is what gives it that rich brown colour. We also use it in our Syn Free Gravy recipe, so it is worth getting!

Slimming World Caribbean Jerk Stew

The Instant Pot

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What can I say about the Instant Pot? It’s like a like a slow cooker/pressure cooker hybrid, and it’s probably one of our favourite, and most used kitchen gadgets.

If you’ve never heard of it you really should go and check it out over on Amazon. Imagine the best Slow Cooker in the world, then times that by a hundred. There’s not much that it can’t do!

Remember the pressure cookers of old that would splutter and rock, and make all sorts of scary noises? None of that with the Instant Pot.

Instant Pot - Syn Free Caribbean Jerk Stew | Slimming World

Just set the time, close the lid and let it do it’s thing. It even keeps your food warm once it’s finished cooking! How good is that?

You can cook this Syn Free Caribbean Jerk Stew in the Instant pot in 30 minutes, but if you prefer to cook it in the slow cooker, it’ll take considerably longer (5-6 hours).

The pressure cooking function of the Instant Pot is a god send when you’re in a rush!

Frylight

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free!

The Avocado or Olive Oil flavours are ideal for this Syn Free Caribbean Jerk Stew recipe.

Frylight Find Out More

How Many Syns Are in this Syn Free Caribbean Jerk Stew?

This Syn Free Caribbean Jerk Stew is Syn free, but only if you do the following;

  • Use Frylight to fry off the beef
  • Cut away all visible fat from the beef
  • Use Jerk seasoning that doesn’t contain sugar or Syns
  • If you reduce the stew to thicken it – or add some potato during the cooking process.

If you don’t reduce the stew, and instead use cornflour to thicken – you will need to Syn it.

Syn Free Caribbean Jerk Stew | Slimming World-3

Can I freeze this Syn Free Caribbean Jerk Stew?

suitable-for-freezing-recipe-card

This Syn Free Caribbean Jerk Stew recipe can be frozen, but please remember to do the following;
– Freeze it as soon as it is cold enough
– Use a container or bag that is suitable for freezing.
– Defrost thoroughly before reheating.

Make sure it’s piping hot before serving!

How do I make this Syn Free Caribbean Jerk Stew?

This is the Instant Pot method, but the slow cooker method is below in the recipe card if you need it. It’s at the bottom of this post.

A full list of ingredients is there also!

Step 1

Trim the meat of all visible fat – you will need a very sharp knife. Be careful!

Step 2

Place the meat into a mixing bowl and season with the Jerk seasoning. Place seasoned meat into a ziplock bag & add the black pepper, gravy browning, garlic and the thyme. Mix well and if possible place bag into the fridge and marinade over night.

If you can’t do this – it’s fine, it just absorbs the flavours better.

Step 3

Spray the Instant Pot bowl with frylight and put into Sauté mode. Brown all sides of the meat, being careful to save the marinade in the bag!

steps - Syn Free Caribbean Jerk Stew | Slimming World-2

Step 4

Remove the browned meat and set aside on a plate. Deglaze the Instant Pot with the red wine vinegar and some Worcestershire sauce, making sure to get all the bits off the bottom.

Step 5

Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften.

steps - Syn Free Caribbean Jerk Stew | Slimming World-2

Step 6

Return the meat to the Instant Pot, pour in the remaining marinade, add the ground allspice, hot sauce or chilli powder and the rest of the beef stock.

steps - Syn Free Caribbean Jerk Stew | Slimming World-2

Step 7

Bring the Instant Pot to the Boil and then put the lid on. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant pot release naturally.

Step 8

Open the Instant Pot and add in the rest of the carrots, chopped tomatoes and spring onion. If you kept your meat in big pieces – now is the time to cut it into smaller pieces.

Step 9

Place the lid back on the Instant Pot & place into Manual mode. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant pot for an additional 5 minutes then release the pressure.

Step 10

Add the tin of Butter beans and stir well. If the stew needs thickening place into Saute mode without the lid and reduce for 15 minutes. Make sure to stir often.

Some of you love this Syn Free Caribbean Jerk Stew recipe!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

🍽️ Yum! Syn free Caribbean jerk stew tonight, from @pinchofnom. Stew had added turnip, carrot, spring onions, onion and celery. Served with SW friendly chips, green beans and broccoli. ????🍲😍 Was so tasty, nice wee heat in it too. Will definitely be making again! 😋 Recipe at http://pinchofnom.com/recipes/syn-free-caribbean-jerk-stew-slimming-world/ Decided to have pudding – frozen Brooklea mint and dark chocolate yogurt (free), with a mint hifi bar chopped up. 🤗 Proper treat! 🍨 #pinchofnom #slimmingworld #slimmingworlduk #slimmingworldscotland #healthy #foodoptimising #healthyeating #changes #slimmingworldfood #fooddiary #swinsta #swmafia #swfamilyuk #swarmy #healthyeating #slimmingworldnewbie #slimmingworldarmy #slimmingworldfamily #slimmingworldmotivation #slimmingworldsupport

A post shared by Jayne (@losingtheexcess_my_sw_journey) on

Looking for something to go with this Syn Free Caribbean Jerk Stew?

Check our our 1 Syn Rice and Peas – just epic!

Rice n Peas - Syn Free Caribbean Jerk Stew | Slimming World

 

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Caribbean Jerk Stew | Slimming World

Votes: 6
Rating: 4.5
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

Portions 15 minutes 35 minutes

Calories

Weight Watchers

Slimming World 

429kcal 3

Smart Points (Flex/Freestyle)

Zero

Syns

Per Portions Per Portions Per Portions
Suitable For Freezing icon Gluten Free icon Dairy Free icon
INGREDIENTS
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INSTRUCTIONS
Instant Pot Method
  1. Trim the meat of all visible fat - you will need a very sharp knife. Be careful!
  2. Place the meat into a mixing bowl and season with the Jerk seasoning. Place seasoned meat into a ziplock bag & add the black pepper, gravy browning, garlic and the thyme. Mix well and if possible place bag into the fridge and marinade over night. If you can't do this - it's fine, it just absorbs the flavours better.
  3. Spray the Instant Pot bowl with frylight and put into Sauté mode. Brown all sides of the meat, being careful to save the marinade in the bag!
  4. Remove the browned meat and set aside on a plate. Deglaze the Instant Pot with the red wine vinegar and some Worcestershire sauce, making sure to get all the bits off the bottom.
  5. Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften.
  6. Return the meat to the Instant Pot, pour in the remaining marinade, add the ground allspice, hot sauce or chilli powder and the rest of the beef stock.
  7. Bring the Instant Pot to the Boil and then put the lid on. Make sure the valve is set to sealing, and set Manual mode for 30 minutes. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant pot for an additional 15 minutes after it has done for the pressure to release naturally.
  8. Open the Instant Pot and add in the rest of the carrots, chopped tomatoes and spring onion. If you kept your meat in big pieces - now is the time to cut it into smaller pieces. 
  9. Place the lid back on the Instant Pot & place into Manual mode for 5 minutes. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant pot for an additional 5 minutes then release the pressure.
  10. Add the tin of Butter beans and stir well. If the stew needs thickening place into Saute mode without the lid and reduce for 15 minutes. Make sure to stir often.
  11. Serve on a bed of Rice n Peas. Enjoy!
Slow Cooker method
  1. Trim the meat of all visible fat - you will need a very sharp knife. Be careful!
  2. Place the meat into a mixing bowl and season with the Jerk seasoning. Place seasoned meat into a ziplock bag & add the black pepper, gravy browning, garlic and the thyme. Mix well and if possible place bag into the fridge and marinade over night. If you can't do this - it's fine, it just absorbs the flavours better.
  3. Spray a pan with frylight and heat. Brown all sides of the meat, being careful to save the marinade in the bag!
  4. Remove the browned meat and put in the slow cooker. Deglaze the pan with the red wine vinegar and some Worcestershire sauce, making sure to get all the bits off the bottom.
  5. Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften. Once done, place on top of the meat in the slow cooker.
  6. Add the rest of the marinade and all other ingredients.
  7. Cook on high for 5-6 hours.
  8. Add the tin of Butter beans and stir well. If the stew needs thickening leave the lid off for an hour whilst on high.
  9. Serve on a bed of Rice n Peas. Enjoy!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough

- Use a container or bag that is suitable for freezing.

- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)

- Make sure it is piping hot all the way through before serving.

IMPORTANT INFORMATION

Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
16 Comments
  1. Kay I am sitting here at the moment with the Caribbean Jerk Stew in the gas oven smelling delicious, so watch this space.

  2. Hi Kay
    I don’t have a slow cooker or instant pot, could I cook this in the oven? If yes, any idea re timings?

    Many thanks 😄
    Natalie

    1. Hi Natalie
      You could do this in the oven. You’ll need a large, ovenproof casserole dish with a tight fitting lid, or covered with foil. Cook it low and slow, with the oven at 140 – 150 degrees C for 2 to 3 hours. You will need to keep an eye on the amount of liquid, as it will evaporate more readily in the oven. Have some extra stock ready to add if necessary.

  3. Kay and Janie, we thoroughly enjoyed the Caribbean Jerk Stew, I doubled up and have 4 portions tucked away in the freezer. I hope others try it and enjoy as much as us a real winter warmer. xxxx

  4. Do you think this recipe would work without the browning of the meat and veg first? Just pop it all in the slower cooker and let it cook?

    1. Hi Charlotte
      By browning the meat and veg first, you’re actually caramelising and introducing more flavour. This gives the finished dish greater depth of flavour and colour, improving the taste and appearance.
      You could put it straight into the slow cooker, but you won’t achieve quite the same appearance/flavour. Hope that helps. 🙂

    1. Hi Lynne
      You can leave them out if you don’t like them. You could always add some extra speed veg in place of the butter beans. 🙂

    1. Hi Lou
      You could slow cook for 8-10 hrs at medium heat. Just check that the meat is really tender before you serve it. It may help to start on high for a couple of hours, then reduce to medium. Hope that helps 🙂

  5. Hi I’m using beef brisket for this recipe
    Do I chop it up first or cook the whole joint and then shred it? It’s not clear from the recipe
    Thanks. X

    1. Hi Sarah
      Have a read through the illustrated step-by-step guide in the blurb. It explains when to cut the meat up if you’re using a whole piece of beef. 🙂

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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!
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