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The Essential Diabetes Cookbook
by Antony Thompson
To this fantastic rustic West Indian stew brimming with freshness and flavor, I've added some black-eyed peas—not necessarily traditional for this type of dish, but it's good for you. Scotch bonnets are about the hottest chiles, hence the reason West Indians use them whole in cooking: the chiles can be easily removed when the dish has reached the preferred intensity of heat.
Serves 4


    • 1 tablespoon sunflower oil
    • 2 onions, chopped
    • 5 garlic cloves, crushed
    • 2 Scotch bonnet chiles (handle with gloves)
    • 2 sweet potatoes, cut into 1/2 in dice
    • 1¼ quarts reduced-salt fish or chicken stock
    • 6 oz brown crabmeat
    • 11½ oz red snapper fillets, pin-boned and cut into 1 in pieces
    • 6 oz white crabmeat
    • juice of 2 limes
    • 2 tablespoons chopped cilantro
    • 1 (14-oz) can black-eyed peas, drained and rinsed
    • warm multigrain bread, to serve


1. Heat the oil in a large saucepan, then add the onion and garlic and cook over low heat for 8 to 10 minutes until the onion has softened. Add the Scotch bonnets whole, the sweet potatoes, and the stock and simmer for 10 minutes.

2. Stir in the brown crabmeat, cook for 2 minutes to create a sauce, then add the snapper and cook for another 3 minutes. Add the remaining ingredients and cook for another for 2 minutes, without allowing the stew to boil. Eat with warm multigrain bread.

Amount per portion: Energy 392 cals, Protein 40.6g, Fat 10.7g, Saturated fat 1.3g, Carbohydrate 35.7g, Total sugars 9.5g, Fiber 4.9g, Salt 2.12g, Sodium 837mg



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