Its nice and simple, and a good idea for those "plain chicken and brown rice" meals that taste like.... nothing. This will add some flavour and a more satisfying edge to your meals without worrying too much about calories n what not.

Get your desired meat, be it lamb, chicken, pork, beef or even fish. Throw it in a food bag and add the following:

• 3 tablespoons of Hot Caribbean Curry Powder
• 1 tablespoon of ginger
• 1 diced scotch bonet chilli (or a good dash from the sauce bottle)
• 1 diced onion
• 2 tablespoons of olive oil
• 1 glove of garlic.

Give it a good toss about and massage everything into the meat, then place the bag in the fridge for 2-3hrs to allow it to marinade and set. After this time, heat a little oil in a large pan and shallow fry the mixture from the bag for around 5 minutes - this allows the spices and coating to become set. Add 2 cups of hot water to the pan, slightly cover, and place on the lowest setting on your hob/gas mark. Over the course of 90 minutes, come back and check and stir your food. If you want, you can add some small chunks of potato at the time you add water to the pan. After 90mins, or when most of the water has evapourated, add in some cooked rice, and mix it all together.

Now you have a tasty hot coating for your meat n rice, and basically its just a bit of curry powder and water with some flavourings, all natural and fresh. Not really a huge increase in calories. Of course if you want to make it a "bulker" meal, instead of water use coconut milk, and add in plenty more potato and a good fried plantain or two. That'll kick the calories up quite a lot!

Enjoy!

So its a simple recipe to add some zing and flavour to your plain dishes.
I practically live on this caribbean-curry base sauce, and Ill make a huge batch to cover my lunch AND dinner. Perfect and can be altered in many ways to suit taste.