Preparation Time: 15 Minutes

Caribbean brown stew

Preparation time: 15 minutes

Cooking time: 40 minutes

Serves: 4-6

What you need

4 chicken breasts
Juice of 1 lime
4 spring onions, finely shredded, plus one extra to garnish
2 cloves garlic, crushed
1 scotch bonnet chilli, de-seeded and finely sliced
1 tablespoon soy sauce
1 regular onion, finely chopped
1 red pepper, finely chopped
4 sprigs thyme
1 thumb sized piece ginger, peeled and grated
3 tablespoons light brown sugar
Half a tin chopped tomatoes
Water to just cover the chicken pieces

What You Do

Place the chicken pieces in a dish and add all the ingredients except the sugar, chopped tomatoes and water.

Mix well and leave to marinate for an hour or overnight if possible.

When you’re ready to cook the chicken, remove them from the marinade, reserving the marinade to add to the stew.

Heat tablespoon of oil in a high-sided pan and add the sugar. When it begins to turn dark brown and caramelised, add the chicken pieces, taking care because it will spatter a lot. Fry them until they have caramelised on both sides, then remove from the pan and set to one side.

Add the reserved marinade to the pot and fry for a few minutes to soften.

Add the chicken pieces back plus the tinned tomatoes and just enough water to cover the meat.

Season, then simmer for 20 minutes until the sauce is thickened and the chicken cooked through. Serve with rice and peas, or plain rice, garnished with the a little chopped spring onion

Nutritional Information

·  This recipe is low in saturated fat and salt which keeps your heart healthy

·  This recipe contributes 1 portion of vegetable towards your five a day