CARIBBEAN STEW WITH ALL-SPICE AND GINGER

CARIBBEAN STEW WITH ALL-SPICE AND GINGER

Serves 8

0.5 Syns per serving

1-2 chillies, deseeded and chopped
2 tsp All-spice
1 handful of fresh thyme leaves, chopped
2 level tsp tamarind paste - 0.5 Syns
5 cm fresh ginger, peeled and roughly chopped
2 large skinless chicken breasts, cut into bite-size pieces
1 level tbsp. cornflour - 3.5 Syns
1.4 litres hot chicken stock
4 mixed peppers, deseeded and roughly chopped
5 tomatoes, skinned and roughly chopped

Put the chillies, All-spice, thyme, tamarind paste, ginger and some salt and black pepper into a blender and whizz to a paste. Spray lots of Frylight in and whizz again.
Put into a plastic bag. Spray the chicken pieces well with Frylight and put into the bag. Squish everything together through the bag. Leave to marinate in the fridge for at least 30 minutes or, preferably, overnight.
Spray a large pan well with Frylight or use a flameproof casserole dish. Add the chicken and marinade, and cook, stirring frequently, over a medium heat for 10 minutes or until the chicken is golden.
Add a little of the stock, scraping any bits from the base of the pan, before pouring in the remainder of the stock.
In a cup, blend the cornflour to a thick, smooth paste with a little cold water. Add to the pan gradually, stirring all the time.
Stir in the peppers and tomatoes and season well with salt and black pepper. Bring to the boil, then reduce to a simmer and cook over a low heat for 30 minutes, or until the sauce has begun to thicken slightly. If it has not thickened to the desired consistency, either boil rapidly until the liquid reduces sufficiently or stir in some more (Synned) blended cornflour.
Taste and season again, if needed.

Lovely served with baked sweet potatoes or sweet potato mash and lots of fresh veg.