Heart-Healthy Trinidadian Chicken Pelau
Experience the vibrant, heart-healthy twist on a Caribbean favorite with this Trinidadian Chicken Pelau recipe! Packed with bold island flavors, this one-pot meal features skinless, boneless chicken thighs marinated in zesty lime juice and aromatic spices, then caramelized in rich brown sugar for depth of flavor. Parboiled brown rice, creamy lite coconut milk, and protein-rich green pigeon peas create a wholesome base, while fresh thyme and optional habanero add layers of complexity. Reduced-sodium ingredients make it a health-conscious choice, perfect for nourishing weekday dinners or serving at gatherings. Simple to prepare yet irresistibly satisfying, this dish brings the authentic taste of Trinidad straight to your table!
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Recipe Information
Ingredients
- 1 pound Skinless, boneless chicken thighs
- 2 tablespoons Fresh lime juice
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt (optional, reduced-sodium)
- 2 teaspoons Avocado oil
- 1 tablespoon Brown sugar
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 2 Scallions, sliced
- 6 sprigs Fresh thyme
- 1 medium Carrot, diced
- 1 cup Green pigeon peas (canned, rinsed, no added salt)
- 1.5 cups Parboiled brown rice
- 1.5 cups Reduced-sodium chicken broth
- 1 cup Coconut milk (lite, unsweetened)
- 1 Habanero pepper (whole, optional)
Instructions
Rinse the chicken thighs thoroughly, pat dry, and cut them into 1-inch pieces. Place them in a mixing bowl and season with lime juice, garlic powder, onion powder, ground black pepper, and optional reduced-sodium salt. Let the chicken marinate for 15 minutes while preparing other ingredients.
In a large, heavy-bottomed pot or Dutch oven, heat the avocado oil over medium heat. Add the brown sugar and allow it to caramelize until it turns a rich, dark caramel color (about 3-4 minutes).
Add the seasoned chicken pieces to the pot, stirring to coat them in the caramelized sugar. Cook for 5-7 minutes, allowing the chicken to brown evenly.
Add the chopped onion, minced garlic, scallions, and thyme sprigs to the pot. Sauté for 2-3 minutes until fragrant and slightly softened.
Stir in the diced carrot and green pigeon peas. Mix well to combine all the ingredients.
Add the parboiled brown rice to the pot and stir it into the mixture, ensuring it is well-coated in the flavors.
Pour in the reduced-sodium chicken broth and lite coconut milk. Stir gently to combine, and place the whole habanero pepper (if using) on top of the mixture for added flavor.
Bring the pot to a boil over medium-high heat, then reduce the heat to low. Cover tightly and simmer for 35-40 minutes, or until the rice is fully cooked and the liquid has absorbed.
Remove the habanero pepper and thyme sprigs before serving. Fluff the pelau with a fork and enjoy this heart-healthy Trinidadian classic.
Nutrition Facts
Calories |
1888 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.7 g | 96% | |
| Saturated Fat | 25.2 g | 126% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 485 mg | 162% | |
| Sodium | 2582 mg | 112% | |
| Total Carbohydrate | 157.8 g | 57% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 26.3 g | ||
| Protein | 145.4 g | 291% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 311 mg | 24% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2601 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
