Chicken & turkey· GF · DF

Allspice Chicken & Sweet Potato Stew

Name: Allspice Chicken & Sweet Potato Stew
Prep time: 30 min
Cook time: 50 min
Total time: 1 h 20 min
Cuisine: Caribbean
Ingredients: 650g chicken thigh fillets, trimmed; 450g sweet potato, diced; 200g carrot, diced; 1 tin (240g drained) red kidney beans, rinsed; 40g spring onions, sliced; 15ml rapeseed oil; 8g light brown sugar; 1 cube stock cube; 400ml water; 20g fresh ginger; 2 cloves garlic, crushed; 20ml soy sauce; 12g ground allspice, dried thyme, sweet paprika

All the warm allspice and thyme of a jerk stew without the scotch bonnet, thickened with mashed sweet potato.

makes 23 blocks, about 33p each

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BatchJoy

batchjoy.com/recipes/allspice-chicken-and-sweet-potato-stew/

Illustration of a bowl of Allspice Chicken & Sweet Potato Stew

Time: 1 hr 20 min30 min prep · 50 min cook
Makes: 23 blocks
Cost per blockPer block: 33p
Calories per blockCalories: 78 kcal
Fibre per blockFibre: 1.7g

You’ll need

Batch size

blocks

650gchicken thigh fillets, trimmed
450gsweet potato, diced
200gcarrot, diced
1 tin (240g drained)red kidney beans, rinsed
40gspring onions, sliced
15mlrapeseed oil
8glight brown sugar
1 cubestock cube
400mlwater

For the paste

20gfresh ginger
2 clovesgarlic, crushed
20mlsoy sauce
12gground allspice, dried thyme, sweet paprika

or 3 tbsp (about 45g) jerk paste, but most contain chilli, so pick a mild one

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Rice with steamed greens · A jacket potato · A wrap with crunchy carrot slaw

Method

Step 1: Blitz the garlic, ginger, half the spring onions, the allspice, thyme, paprika and soy to a paste. Toss with the chicken.
Step 2: Sear the chicken in the oil in a casserole until browned. Lift out.
Step 3: Add the sweet potato, carrot, sugar and stock. Return the chicken, cover and simmer for 35 minutes until the sweet potato collapses.
Step 4: Shred the chicken in the pot, mash the sweet potato into the sauce, add the beans and simmer uncovered for 15 minutes until thick.
Step 5: Stir in the rest of the spring onions, cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	78	6.9g	7.3g	2.3g	1.7g	0.4g
Per 3 blocks	234	20.7g	21.9g	6.9g	5.1g	1.2g

Cook’s notes

One tin of kidney beans across the batch keeps each meal to a gut-friendly portion.
Allspice gives warmth without heat. Add a little more if you like it fragrant.
Breast works but shred it after 25 minutes.

Serve it

Rice with steamed greens · A jacket potato · A wrap with crunchy carrot slaw.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 234 kcal and 20.7g protein before rice, bread or potatoes.

Allspice Chicken & Sweet Potato Stew questions

Can I make the paste without a blender?

Grate the ginger and garlic finely, chop the spring onions very small and mix them with the spices and soy. The paste is less smooth but coats the chicken just as well.

What can I use instead of sweet potato?

Butternut squash works in the same weight and collapses into the sauce in the same way, so you can still mash it in to thicken the stew.

Why simmer it uncovered at the end?

The lid keeps the liquid in while the chicken and sweet potato cook, then the last 15 minutes uncovered reduce the sauce so it is thick enough to hold together as a block.