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+ servings

Caribbean Jerk Stew

  • Prep Time
    15 MINS
  • Cook Time
    35 MINS
  • KCals 429
  • Carbs 26G
WW Points
  • 4 Green
  • 3 Blue
  • 3 Purple

Ingredients

  • 800 g stewing beef We used ox cheeks but any stewing beef will do
  • 3 large carrots chopped
  • 1 Stick celery chopped
  • 2 large onions chopped
  • 200 g swede chopped
  • 2 bunches spring onions chopped
  • 1 can butter beans 400g
  • 1 can chopped tomatoes 400g
  • 4 garlic cloves minced
  • 400 ml beef stock made with 2 stock cubes and 400ml boiling water
  • 1 tbsp jerk seasoning
  • 4 tbsp Worcestershire sauce
  • 1 tsp gravy browning
  • 1 tbsp red wine vinegar
  • 1 tbsp hot sauce or 1/2 tsp of chilli powder
  • 1 tbsp ground allspice NOT Mixed Spice!
  • ½ tsp freshly ground black pepper
  • 1 handful fresh thyme
  • low calorie cooking spray

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 Low calorie cooking spray 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 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. 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 Low calorie cooking spray 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. Enjoy!