Charleybarley
Gold Member
I came across a recipe online, which I have adapted. This recipe works out as 1/4 HEA + just over 1 syn per serving (serves 4). Or if you didn't want to use HEA for this then 450 ml of Kara Milk is 4.5 syns (I think!) so just over 2 syns.... this is getting complicated, anyway it is a very low syn, high flavour, hearty and healthy alternative to a regular "my mum makes the best..." stew!
Ingredients:
Pack of chicken thighs/drumsticks/breasts (whatever your preference, I like thighs) enough for 4 people.
450 ml of Kara Coconut Milk (1/4 HEA or 4.5 syns)
450 ml of chicken stock (I used tescos own brand of oxo)
1 teaspoon of the following:
Curry Powder
All Purpose
Jerk
Paprika
Parsley (I used fresh but dried is fine)
Thyme (I used fresh but dried is fine)
All spice/mixed spice
Pinch of nutmeg
Salt and coarse black pepper to seasonJuice of 1 lemon
2 teaspoons soy sauce
3 cloves garlic, finely chopped
1 large onion, finely chopped
1 small piece of ginger, finely chopped
1 red pepper, finely chopped
1 green pepper, finely chopped
2/3 Sweet potatoes, peeled and cut into biggish chunks
2/3 parsnips
2 teaspoons oil (3 syns)2 teaspoons sugar (2 syns)
2 to 3 tomatoes, cut into small pieces
1 to 2 teaspoons tomato puree
1 Scotch bonnet chilli (I forgot this, but did not need it really if you are happy with a mild to medium spiced sweet stew)
So lots of ingredients really, but once you have all the spices, its easier. So up to 24 hours before you want to eat this, prepare the following:
STEP 1
STEP 2
It is really tasty and flavoursome and is also full of good healthy and hearty foods.
Ingredients:
Pack of chicken thighs/drumsticks/breasts (whatever your preference, I like thighs) enough for 4 people.
450 ml of Kara Coconut Milk (1/4 HEA or 4.5 syns)
450 ml of chicken stock (I used tescos own brand of oxo)
1 teaspoon of the following:
Curry Powder
All Purpose
Jerk
Paprika
Parsley (I used fresh but dried is fine)
Thyme (I used fresh but dried is fine)
All spice/mixed spice
Pinch of nutmeg
Salt and coarse black pepper to seasonJuice of 1 lemon
2 teaspoons soy sauce
3 cloves garlic, finely chopped
1 large onion, finely chopped
1 small piece of ginger, finely chopped
1 red pepper, finely chopped
1 green pepper, finely chopped
2/3 Sweet potatoes, peeled and cut into biggish chunks
2/3 parsnips
2 teaspoons oil (3 syns)2 teaspoons sugar (2 syns)
2 to 3 tomatoes, cut into small pieces
1 to 2 teaspoons tomato puree
1 Scotch bonnet chilli (I forgot this, but did not need it really if you are happy with a mild to medium spiced sweet stew)
So lots of ingredients really, but once you have all the spices, its easier. So up to 24 hours before you want to eat this, prepare the following:
STEP 1
- Skin your chicken, slash each portion of chicken, place in a large bowl
- Put together the ingredients which I have colour coded blue into a small dish and mix thoroughly, then rub this lovely lot into your chicken, cover up and leave in the fridge for as long as possible. I usually do this all first thing in the morning, to cook later on that evening (and eat the following day)
STEP 2
- When you are ready to cook, heat the 2 teaspoons of oil and 2 teaspoons of sugar in a large pan and add the chicken in the pan, taking care to shake as much of the marinade off the meat as possible. This is called Browning and it gives the chicken an amazing colour (you could probably just frylight if you wanted to save syns, but I really think this is an important step and gives an amazing sweet, indulgent taste to the dish
- Once you have browned the meat transfer it to a large pot
- Cook off the remainder of the marinade in the pan you cooked your chicken and add the veg I colour coded red (I used sweet potatoes and parsnips, you could use anything really - root veg preferably though so they will stand up to the cooking process.
- Add your tomatoes and tomato puree to the mix
- Once this is all suitably sauteed, add to the pot with the chicken
- Mix your stock and coconut milk together, swish some of the milky stock around the pan used for browning, getting as much flavour from it as you can, then add the stock to the pot.
- At this stage, if you have a scotch bonnet, once you have stirred your stew and put it on a medium to low heat, pop the whole chilli on top of the stew and cover. Leave for around 1 - 1 1/2 hours
- It is ready to eat at this stage, but I like to leave it until the following day to eat. I served with a portion of rice and some more veg.
It is really tasty and flavoursome and is also full of good healthy and hearty foods.
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