Easy, exotic Caribbean cuisine

Emma Brown | 01 Aug, 2017

Caribbean lamb

Caribbean lamb

Serves 6 - 275 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
275 13.4g 6.1g 11.2g 6.9g 27.5g 1.66g

Ingredients

  • 2 tsp turmeric, ground
  • 2 tsp cumin, ground
  • 227g fromage frais, very low fat, natural
  • 680g lean lamb breast
  • 1 large onion
  • 850ml beef stock
  • 1 tsp ginger, ground
  • 1 tsp allspice, ground
  • 1 tsp cinnamon, ground
  • 1 tsp nutmeg, ground
  • 1 tsp mustard powder
  • 400g chopped tomatoes
  • 1 tsp cornflour

Method

  1. Mix the turmeric and cumin into the fromage frais, pour over the lamb and leave to marinate in the fridge overnight.
  2. Finely chop the onions.
  3. Fry the onions, remaining spices and lamb mixture gently for 4 minutes.
  4. Add the stock and chopped tomatoes and bring to the boil.
  5. Simmer gently for two hours until the lamb is soft and tender.
  6. Mix the cornflour with a little water to add to the mixture.
  7. Serve with vegetables and new potatoes – just add in the extra calories.
Rice 'n' Peas

Rice 'n' Peas

Serves 4 - 382 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
382 8.6g 6.5g 69.4g 2.3g 11.0g 0.22g

Ingredients

  • 400g can of red kidney beans
  • 400ml light coconut milk
  • 300g brown rice, dried
  • 6 spring onions
  • 1¼ tsp thyme, dried, ground
  • 1 medium red chilli
  • Salt and pepper

Method

  1. Add the kidney beans (including the liquid) and the coconut milk to a large saucepan with the onion, garlic, thyme and salt. Add 470ml water, stir through and then bring to the boil.
  2. Meanwhile rinse the rice in a sieve until the water runs clear. Once the coconut milk has reached boiling point, add the rice, stir, reduce the heat and simmer for 30 minutes or until the rice is cooked.
  3. Serve alongside jerk chicken or Caribbean curry!
Caribbean bananas with rum

Caribbean bananas with rum

Serves 4 - 299 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
299 11.5g 7.8g 43.2g 39.0g 2.7g 0.24g

Ingredients

  • 40g butter
  • 4 medium bananas
  • 100ml orange juice
  • 4 scoops of vanilla ice cream
  • 40g dark brown soft sugar
  • Zest of 1 orange
  • 30ml dark rum

Method

  1. Melt the butter and sugar in a large frying pan over a very low heat until it starts to caramelise. Increase to a moderate heat and add bananas to the pan. Cook for 2 minutes or until they start to brown.
  2. Add the orange zest and juice to the pan with the rum and shake gently to combine. Turn the bananas over and cook for a further 2 minutes or until golden.
  3. Serve immediately with vanilla ice cream.
Jerk chicken kebabs

Jerk chicken kebabs

Serves 4 - 282 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
282 5.9g 1.2g 15.4g 14.6g 42.3g 0.5g

Ingredients

  • 10g Jamaican jerk seasoning
  • 1 tbsp olive oil
  • Juice of 1 lime
  • 4 chicken breasts (approx. 165g each)
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 300g mango
  • 5 spring onions
  • 100g rocket
  • 1 medium chilli

Method

  1. Mix together the jerk seasoning, olive oil and lime juice. Toss the chicken in the mixture and leave to marinate in the fridge for at least 20 minutes, or up to 24 hours.
  2. Make the salsa by chopping the peppers, mango and onion – add a chopped red chilli if you like extra heat.
  3. Heat the grill or barbecue to medium. Thread the chicken onto 8 skewers and cook for 8 minutes each side, until cooked through and lightly charred. Serve with the salsa and rocket leaves.
Spicy sweet potatoes

Spicy sweet potatoes

Serves 4 - 206 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
206 10.6g 1.0g 28.2g 7.4g 1.6g 0.34g

Ingredients

  • 4 medium sweet potatoes
  • 1 tbsp vegetable oil
  • 1 tsp cinnamon, ground
  • 1 tsp ginger, ground
  • 10ml West Indian hot pepper sauce
  • Salt

Method

  1. Preheat oven to 200°C and cut the potatoes into 1 inch chunks.
  2. In large bowl, massage the oil into the potatoes, followed by the ginger, cinnamon and salt, then add the hot sauce.
  3. Place the potatoes on a non-stick baking sheet and place in the oven.
  4. After 30 minutes, turn over potatoes and, if needed, bake for another 10 minutes or until tender.
  5. Enjoy with jerk chicken or your favourite Jamaican fish dish.
Healthy jambalaya

Healthy jambalaya

Serves 2 - 441 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
441 3.8g 0.9g 66.4g 7.6g 39.5g 2.41g

Ingredients

  • 2 sticks of celery
  • 6 spring onions
  • 150g mushrooms
  • 1 medium green pepper
  • 1 medium chicken breast
  • 100g prawns, cooked and peeled
  • 100g tinned tomatoes
  • 300ml chicken stock
  • 150g brown rice, dried
  • 1 tsp cayenne pepper, ground
  • 1 tsp allspice, ground
  • 2 tsp cumin, ground
  • 1½ tsp thyme, dried, ground
  • Salt and pepper to taste

Method

  1. Fry the chicken until brown in a non stick pan.
  2. Add the vegetables and fry for another few minutes.
  3. Add the tomatoes, thyme and spices.
  4. Stir in the rice and add the stock.
  5. Bring to a simmer and put lid on for 20 minutes or until rice is cooked. Keep giving it a stir, and add a little hot water if the rice absorbs everything before it's fully cooked.
  6. Just before serving, stir in the prawns to warm through, and season with salt and pepper.

Nutritionist Emma Brown, MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.