Directions:
- N a very large heavy-bottomed pan (with a lid), add all the spices, the sugar, vinegar, Worcester sauce and oil. Heat gently and mix thoroughly until you get a thick brown paste.
- Add the meat and coat in the paste, leave to simmer (not fry!) for a few minutes with the lid on the pan. Be careful because the sugar can burn easily and you don't want the meat to go too hard.
- Add rum to sizzle up and look professional!
- Chop all the vegetables into long thin slices. Bung in to the pan, and add enough water to cover everything.
- Keeping the lid on the pan, let it simmer for as long as possible – it can keep going for several hours, but watch it to stop it drying out; it should be a sort of gravy consistency. Finally, add the chilli sauce and the coriander in the last ten minutes of cooking.
- Serve on top of a bed of red rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 745.16 Kcal (3120 kJ) | ||
| Calories from fat | 516.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 57.44g | 88% | |
|---|---|---|---|
| Cholesterol | 60mg | 20% | |
| Sodium | 109.46mg | 5% | |
| Potassium | 666.18mg | 14% | |
| Total Carbs | 46.99g | 16% | |
| Sugars | 39.15g | 157% | |
| Dietary Fiber | 2.83g | 11% | |
| Protein | 8.81g | 18% | |
| Vitamin C | 79.5mg | 132% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 0.8mg | 4% | |
| Calcium | 93mg | 9% | |
| Amount Per 100 g | |||
| Calories | 206.14 Kcal (863 kJ) | ||
| Calories from fat | 143.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.89g | 88% | |
|---|---|---|---|
| Cholesterol | 16.6mg | 20% | |
| Sodium | 30.28mg | 5% | |
| Potassium | 184.29mg | 14% | |
| Total Carbs | 13g | 16% | |
| Sugars | 10.83g | 157% | |
| Dietary Fiber | 0.78g | 11% | |
| Protein | 2.44g | 18% | |
| Vitamin C | 22mg | 132% | |
| Vitamin A | 0.1mg | 12% | |
| Iron | 0.2mg | 4% | |
| Calcium | 25.7mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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