Caribbean Jerk Stew | Slimming & Weight Watchers Friendly

Step 1

Trim the meat of all visible fat - you will need a very sharp knife. Be careful!

Step 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.

Step 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!

Step 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.

Step 5

Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften.

Step 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.

Step 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.

Step 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.

Step 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.

Step 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.

Step 11

Serve on a bed of rice. Enjoy!

Step 12

Trim the meat of all visible fat - you will need a very sharp knife. Be careful!

Step 13

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.

Step 14

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!

Step 15

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.

Step 16

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.

Step 17

Add the rest of the marinade and all other ingredients.

Step 18

Cook on high for 5-6 hours.

Step 19

Add the tin of Butter beans and stir well. If the stew needs thickening leave the lid off for an hour whilst on high.

Step 20

Serve on a bed of rice. Enjoy!