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Caribbean Stew

 

71

Yield

8

servings

Prep

25

min

Cook

65

min

Ready

90

min

Trans-fat Free
 

Ingredients

1 each chicken
approx 1.5 kilograms
*
1 each onions
sliced
500 grams pork
cubed
2 cups water
1 cup tomato purée (passata)
¼ cup coconut
grated fresh
*
1 teaspoon salt
¼ teaspoon cayenne pepper
*
½ teaspoon thyme
dried
*
4 each cloves
*
1 each bay leaves
*
1 kilogram sweet potatoes, or yams
2 each bananas
peeled, sliced
¼ cup shallots
diced
*

Directions

Disjoint chicken, cut into serving portions.

Fry the onion in oil until lightly tinted, remove from pan.

Add chicken pieces, skin side down, and brown all over, moving the pieces around in pan frequently.

Pour off any oil left in pan, add the pork pieces, then stir in the thyme.

Tie the cloves and bay leaf in a piece of muslin and add to saucepan.

Bring to boiling point, reduce heat, cover and simmer for 15 minutes.

Meanwhile, peel potatoes, cut int 12 inch slices.

Add to pan, pushing them down into the liquid.

Simmer for 35 to 40 minutes more, or until chicken and pork are tender.

Remove the muslin bag, stir in bananas and the shallots, cover and simmer another 5 to 7 minutes.

Turn into a serving bowl and, if you wish, garnish with coconut and snipped green part of shallots.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 197g (6.9 oz)
Amount per Serving
Calories 18234% of calories from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 54mg 18%
Sodium 344mg 14%
Total Carbohydrate 4g 4%
Dietary Fiber 2g 7%
Sugars g
Protein 39g
Vitamin A 4% Vitamin C 12%
Calcium 3% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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