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Free-range Jerk Chicken Stew with Mango Slaw & Quinoa
This smoky stew starts with softened onions and warming Jerk spices. Add tender free-range British chicken and tomatoes. Simmer until saucy, then spoon over quinoa. Serve with vibrant mango slaw on the side.
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 15ml hot honey (honey, chilli extract)
- 300g diced British Free Range chicken breast
- 10g chicken stock powder (Chicory Extract, Yeast Extract, Natural Flavouring, Salt, Onion Powder, Chicken Stock Powder, Rapeseed Oil.)
- 2 tbsp tomato purée
- 1 tbsp jerk seasoning (Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
- 1 unwaxed lime
- 1 handful of fresh coriander
- 1 red cabbage
- 1 mango
- 110g baby tomatoes
- 80g quinoa (Quinoa 100%)
- 2 garlic clove
- 1 onion
Nutritional Information
Calories: 533
Protein: 51g
Carbs: 59g
Fat: 12g
Ingredients
- 15ml hot honey (use half) (honey, chilli extract)
- 150g diced British Free Range chicken breast
- 10g chicken stock powder (use half) (Chicory Extract, Yeast Extract, Natural Flavouring, Salt, Onion Powder, Chicken Stock Powder, Rapeseed Oil.)
- 1 red cabbage (use half)
- 1 mango (use half)
- 1 unwaxed lime (use half)
- 110g baby tomatoes (use half)
- 80g quinoa (use half) (Quinoa 100%)
- 2 tbsp tomato purée (use half)
- 1 onion (use half)
- 1 handful of fresh coriander (use half)
- 2 garlic clove
- 1 tbsp jerk seasoning (use half) (Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
Nutritional Information
Calories: 539
Protein: 51g
Carbs: 60g
Fat: 12g
Free-range Jerk Chicken Stew with Mango Slaw & Quinoa
This smoky stew starts with softened onions and warming Jerk spices. Add tender free-range British chicken and tomatoes. Simmer until saucy, then spoon over quinoa. Serve with vibrant mango slaw on the side.
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Cooking Instructions
Before you start
- Bring a medium saucepan filled with salted water to a boil
- Pull out a large frying pan, a measuring jug, a medium bowl, a peeler, a sieve & a grater
Time to fry
- Finely dice the onion. Finely chop or grate the garlic
- Heat the large frying pan with 2 tsp oil on medium-high heat. Once hot, add the chicken, tomatoes and onion and fry for 4 mins, stirring occasionally, until golden and softening. Season with salt and pepper
- Meanwhile, add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain
Simmer simmer
- Stir the garlic, tomato puree and Jerk seasoning into the frying pan and cook for 1 min. Gently crush the tomatoes with the back of a fork
- Add the stock powder, the half pack of honey and 150ml hot water (75ml for 1 person). Lower the heat to medium and bring to a simmer. Simmer for 13 mins, until the chicken is cooked through
Make the slaw
- Meanwhile, peel the mango, then cut into long strips. Trim and finely slice the cabbage. Roughly chop the coriander
- Add the mango, cabbage and half the coriander to the medium bowl, along with the juice from half the lime and a pinch of salt and pepper. Mix well, then set aside
Finishing touches
- Stir the remaining coriander into the stew. Season to taste. Add a splash of water if it's a little thick
Plate up
- Check your chicken is cooked through by cutting a large piece in half; the flesh should be white and the juices running clear
- Share the Jerk chicken stew between bowls, with the quinoa and mango slaw alongside. Garnish with the remaining lime, cut into wedges
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