This Caribbean Jerk Stew is a slimming friendly, warming dinner. Perfect when calorie counting or follow diet plans like Weight Watchers!
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 👍
Winter is nearly here, as as a result our pressure cooker is getting some good usage!
This 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 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.
This Caribbean Jerk Stew is pretty similar to a few other of our Slimming friendly pressure and slow cooker recipes. These are all really easy, and the perfect kind of recipe at the end of a long day.
How many Calories are in this Caribbean Jerk Stew?
There are 429 calories per portion of this Caribbean Jerk Stew. This means it falls into our Weekly Indulgence recipe category. You can find all of our other Weekly Indulgence recipes here.
This Caribbean Jerk Stew is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
What diets is this Caribbean Jerk Stew suitable for?
This Caribbean Jerk Stew recipe is suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions;
- Stock cubes
- Worcestershire Sauce
You could also enjoy this Caribbean Jerk Stew if you’re dairy free.
Please make sure to double, and triple check all of your ingredients if you’re cooking for people with allergies.
How Weight Watchers friendly is this Caribbean Jerk Stew recipe?
There are only 3 Points per serving in this Caribbean Jerk Stew recipe. It’s super tasty and filling for so few Points!
How to make Caribbean Jerk Stew
This is a summary of the Instant Pot method, but the slow cooker method is below in the recipe card if you need it. You’ll find it at the bottom of this post. A full list of ingredients is there also!
- Trim the meat of all visible fat.
- 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 low calorie cooking spray and put into Sauté mode to brown the meat.
- Remove the browned meat and set aside on a plate. Deglaze the Instant Pot with the vinegar and some Worcestershire sauce.
- Add the 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 stock.
- Bring 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 to 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.
- Serve with an accompaniment of you choice from below.
What should you should serve with Caribbean Jerk Stew?
Any of the following go really well with Caribbean Jerk Stew. It’s so hearty you can also enjoy it on its own!
Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.
Do you need any special ingredients to make Caribbean Jerk Stew?
There’s a few essential ingredients and things that you need to make this 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 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 add extra calories and Points!
You can use what ever meat you like in this 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 slimming friendly. You could even use chicken if you like!
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 Caribbean Jerk Stew, but it is what gives it that rich brown colour. We also use it in our 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?
The pressure cooking function of the Instant Pot is a god send when you’re in a rush!
Can you cook Caribbean Jerk Stew another way?
Yes! You can cook it in the Pressure Cooker, Slow Cooker or in the Oven.
Pressure Cooker: 30 minutes or so – see further instructions in the recipe card below.
Slow Cooker: 6 hours or so – see further instructions in the recipe card below.
Oven: You could cook this in the oven in a casserole dish with a tight fitting lid, or in an oven tray with some foil tightly wrapped around the top. Cook for 2-3 hours at 170-180°C, checking every 30 minutes or so.
How do you know when Caribbean Jerk Stew is cooked?
You should cook this Caribbean Jerk Stew until the beef falls apart when pulled apart with a pair of forks.
This should take approx 1 hour in the pressure cooker, 6 hours in the slow cooker (high) or 2 hours in the oven (170°C).
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Caribbean Jerk Stew in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Caribbean Jerk Stew in the fridge for approximately 3 days or so.
Can I freeze Caribbean Jerk Stew?
Yes you can! 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.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Caribbean Jerk Stew?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!! As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or less…INCLUDING accompaniments! As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information! We are super excited to have released a 6 month food planner that works perfectly alongside our recipe book. Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page. We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available NOW!! The book features 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. Check out our cookbook page for more information!
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Order Our Cookbook Now!
We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!!
As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or less…INCLUDING accompaniments!There will be 100 NEW & EXCLUSIVE recipes for you to enjoy that are easy, delicious and make slimming hassle-free.
As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information!
We are super excited to have released a 6 month food planner that works perfectly alongside our recipe book.
Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.
We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available NOW!!
The book features 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. Check out our cookbook page for more information!