For my first post I am going to convert my absolute favourite slow cooked meal, after all it is winter in the UK at the moment.

The original can be found in Ultimate Slow Cooker by Sara Lewis. This version serves 2 adults.

  • Standard Slow Cooker
  • 4 x Chicken Thighs
  • Jerk Marinade/Sauce/herbs
  • 1 x Large Onion
  • 1 x Garlic Clove
  • 400m Can of Low fat Coconut Milk
  • 1/2 pint (300ml) Gluten free stock (Chicken or veg)
  • 400ml Can of Red Kidney Beans (drained and rinsed)
  • 200g Easy-Cook brown Long Grain Rice
  • 125g Frozen Peas
  • 125g Frozen Sweetcorn

We can see the problem ingredients in red. The plus side is that these are not key and easy to replace. With the jerk flavours the loss of the garlic and onion is not noticeable.

  • Standard Slow Cooker
  • 4 x Chicken Thighs (Skinned)
  • Jerk Marinade/Sauce/herbs
  • 400m Can of Low fat Coconut Milk
  • 1/2 pint (300ml) Gluten free stock (Chicken or veg)
  • 100g Chickpeas
  • 200g Easy-Cook brown Long Grain Rice
  • 250g Green Beans (chopped)

If your slow cooker needs preheating then it will need switching on to high.

  1. Slit the top of each Chicken Thigh with a knife – approx 3-4 times
  2. Pour approx 1 tablespoon of jerk on each thigh and rub in. Cook the thighs for a couple of minutes each side to brown – it prevents “anaemic” looking chicken when served. A tip from my other half’s FODMAP following daughter- use garlic infused oil to brown the chicken in if you really miss the taste of garlic in food.
  3. Place the chicken in the bottom of the slow cooker.
  4. Pour the coconut milk and stock into the  pan you browned the chicken in
  5. Stir in the drained Chick peas.
  6. Place lid on cooker, set to LOW and leave for approx 8 hours. Minimum 6 hours.
  7. 1 hour before serving, check the chicken is nicely cooked by stirring the mixture, the chicken should start to shred and break up. Remove a strip and test it. If unsure use a meat thermometer – it is very important poultry is thoroughly cooked.
  8. Then add the Easy Cook Rice and stir, increase temperature to HIGH and replace lid.
  9. 45 minutes later  add the chopped green beans
  10. Cook for a further 15 mins then serve.
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