Sweet & Sticky, Plant based Caribbean 'Chicken' & Pineapple
Ingredients
- 1 4-500g packet plant based chicken substitute you can use tofu if you prefer
- 1 red, bel pepper
- 1 yellow or orange, bell pepper
- 1 large white onion
- 1 head broccoli
- 1 400g can of pineapple chunks in juice (not syrup) or pineapple rings which you can cut into chunks. You need the canned pineapple for the juice
For the sauce
- juice from the canned pineapple you need about 300ml of fluids, so make up with water if you don't have enough.
- 2 tbsp arrowroot or other clear thickener
- 2-3 tbsp maple syrup (or to taste)
- 2 tbsp tamari or soy sauce
- 2 cloves garlic, crushed
- 2 tsp ginger powder (or thumb size of fresh, grated finely).
- 1 tsp paprika
- chili flakes to taste
- cayenne pepper to taste
To serve
- Brown rice, white rice, cracked wheat, cous cous or quinoa to serve
Instructions
- Get your rice on to cook. If you are using brown rice, then you will definitely need to get this on first as it takes longer than white. Time whatever side you are using with the meal to be ready by the time your Caribbean chicken is ready.
- Pre fry your plant based chicken in a frying pan with a little coconut oil if need be. You want to brown it off to give it some extra flavour. Put aside.
- Meanwhile, chop your veggies up ready to fry. You want to chop your onions very chunkily. Same with your peppers. Try and keep everything in inch sized chunks. Chop your broccoli into bite-size florets.
- Heat the a large frying pan with a little coconut oil (coconut works best with this dish as it compliments the pineapple and is the oil of choice in the Caribbean. Therefore, it tastes way more authentic when you use it for this dish)
- Fry your veggies over for about 7 minutes until tender and with a slight browning.
For the sticky pineapple sauce
- Drain your pineapple and set aside (do not throw juice away!). Make it up to about 300ml of fluid by adding water if need be.
- In a medium sized bowl, add your arrowroot or other thickening agent.
- Slowly add your pineapple juice to the arrowroot, mixing continuously with a spoon to form a paste at first. Be sure to not add all your fluid at once to your arrowroot or it will go lumpy. Mix to a paste first, then add the rest of your fluid.
- Now add your other sauce ingredients and whisk well.
- Next add you chicken to the pan that has your sauteed vegetables in and heat through slightly.
- Slowly add your pineapple sauce and mix well, gently. Keep slowly turning your veggies and chicken into the sauce until well covered. Your sauce should be beginning to thicken into a glossy glaze. Carry on heating everything through until piping hot. If you need to add more water to thin it out a little then go ahead. You want enough juice to soak into your rice.Check flavours. If you need to add more maple to sweeten, then go ahead. Same with the other spices.Serve immediately with the sides of your choice!
Video
Notes
You can keep any leftovers of this Caribbean chicken in your fridge for up to 3 days. It may not freeze well, depending on the meat substitute you have used.