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.
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.
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.
Love this Syn Free Caribbean Jerk Stew recipe?
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.
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.
This Schwartz Jerk seasoning is Syn free.
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.
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 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.
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!
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.
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!
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.
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.
Can I freeze this Syn Free Caribbean Jerk Stew?
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!
Trim the meat of all visible fat – you will need a very sharp knife. Be careful!
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.
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!
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.
Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften.
Return the meat to the Instant Pot, pour in the remaining marinade, add the ground allspice, hot sauce or chilli powder and the beef stock.
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.
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.
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.
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!
Looking for something to go with this Syn Free Caribbean Jerk Stew?
Check our our 1 Syn Rice and Peas – just epic!
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We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!! The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use! Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. The book will be released on the 21st March 2019, and if you pre order now via Waterstones or Amazon, you won’t be charged until it’s released.
Pre-Order Our Cookbook for just £10
We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!
The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!
Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.
The book will be released on the 21st March 2019, and if you pre order now via Waterstones or Amazon, you won’t be charged until it’s released.Check out our cookbook page for more information!