Top Rated CaribbeanView Recipe
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Caribbean cobbler stew
Pork fillet, chicken wings, sweet potato and kidney beans make this soupy stew a hearty meal.
What you need
- 8 chicken wings
- 6 tsp vegetable oil
- 25 g butter
- 450 g pork fillets, cuit into chunks
- 1 large red onion, peeled and sliced
- 3 cloves garlic, peeled and crushed
- 1-2 green chillies, de-seeded and finely chopped
- 1 tsp chopped fresh thyme
- 650 g sweet potatoes, washed and roughly diced
- 400 g canned red kidney beans, drained
- 225 g canned chopped tomatoes
- 1/2 tsp ground cinnamon
- 1 3/4 l beef stock
- seasoning
- 175 g plain flour
- 50 g cornflour
- 1/2 tsp salt
- 1/2 tsp dried mixed herbs
Method
Chop off the top of the chicken wings. Cut the remainder in half across the bone.
Heat the oil and butter in a pan. Add the chicken and pork. Season. Fry to brown all over.
Add the onion, garlic, chilli, thyme and sweet potato. Cook for 3-4 min until onion is soft.
Add the kidney beans, tomato, cinnamon and beef stock. Bring to the boil. Cover and simmer for about 1 1/1 days until meat is tender.
Meanwhile, mix the flour, cornflour salt and mixed herbs together. Add enough cold water to make a soft but not sticky dough. Shape into balls the size of whole walnuts. Add to the pan 15-20 min before the end of cooking.
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Preparation 15 minutes Cook 1 hour, 20 minutes Total 1 hour, 35 minutes -
Energy 4216 kcal/serving Fat 12.2 g/serving Carbohydrates 264.35 g/serving Glycaemic Index 61 Glycaemic Load 40.34 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 17718 | 1603 | 10475 | 8350 |
| Energy (kcal) | 4216 | 381 | 2500 | 2000 |
| Protein (g) | 185 | 16.8 | ||
| Carbohydrate (g) | 669 | 60.6 | 345 | 275 |
| Fat (g) | 134 | 12.2 | 95 | 70 |
| Fat (saturated) (g) | 50.6 | 4.58 | ||
| Fibre (g) | 43.2 | 3.91 | ||
| Sodium (mg) | 18594 | 1682 | ||
| Salt (equivalent) (g) | 46.5 | 4.21 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 366 | 33.1 | 800 |
| Vitamin B-12 (µg) | 2.91 | 0.26 | 1 |
| Vitamin B-6 (mg) | 4.78 | 0.43 | 2 |
| Vitamin C (mg) | 74.0 | 6.69 | 60 |
| Vitamin D (µg) | 7.27 | 0.66 | 266 |
| Vitamin E (mg) | 17.9 | 1.62 | 10 |
| Zinc (mg) | 26.9 | 2.43 | 15 |
| Calcium (mg) | 1307 | 118 | 800 |
| Folate (mcg) | 2077 | 188 | 200 |
| Iron (mg) | 45.8 | 4.15 | 14 |
| Magnesium (mg) | 824 | 74.6 | 300 |
| Niacin (mg) | 181 | 16.5 | 18 |
| Pantothenic acid (mg) | 4.19 | 0.38 | 6 |
| Riboflavin (mg) | 25.9 | 2.34 | 1.6 |
| Phosphorous (mg) | 2242 | 202 | 800 |
| Thiamin (mg) | 20.0 | 1.81 | 1.4 |
This recipe is:
Citrus free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, dried mixed herbs or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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