Keto Trinidadian Chicken Pelau
Discover the vibrant flavors of the Caribbean with this Keto Trinidadian Chicken Pelau, a low-carb twist on a beloved classic. This one-pot wonder combines succulent, marinated chicken thighs caramelized in a brown sugar substitute with aromatic spices, creamy coconut milk, and nutrient-packed cauliflower rice. Infused with the savory heat of Scotch bonnet pepper (optional) and fresh herbs like thyme and parsley, this keto-friendly dish delivers a satisfying burst of flavor while staying low in carbs. Perfect for a wholesome family dinner or meal prep, this dish captures the essence of Trinidadian cuisine while accommodating your ketogenic lifestyle. Serve it up as-is for a complete meal or pair with a crisp green salad for added crunch!
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Recipe Information
Ingredients
- 2 pounds Chicken thighs (bone-in, skin-on)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 2 tablespoons Coconut oil
- 1 tablespoon Brown sugar substitute (erythritol or allulose)
- 1 Onion (medium, diced)
- 4 cloves Garlic (minced)
- 2 sprigs Fresh thyme (or 1 teaspoon dried thyme)
- 1 Scotch bonnet pepper (optional, finely chopped)
- 4 cups Cauliflower rice
- 1 cup Coconut milk (unsweetened, full-fat)
- 1 cup Chicken broth
- 1 Green bell pepper (diced)
- 1 Carrot (small, diced)
- 2 Scallions (chopped)
- 2 tablespoons Fresh parsley (chopped, for garnish)
Instructions
Season the chicken thighs with salt, black pepper, garlic powder, and paprika. Let it marinate for at least 15 minutes or overnight for better flavor.
Heat a large heavy-bottomed pot or Dutch oven over medium-high heat and melt the coconut oil.
Add the brown sugar substitute to the pot and let it caramelize for about 2-3 minutes until it turns a dark golden brown.
Carefully add the chicken thighs to the pot and sear them in the caramelized sugar on both sides until browned (about 4-5 minutes per side). Remove the chicken and set aside.
In the same pot, add the diced onion, garlic, thyme, and Scotch bonnet pepper (if using). Sauté for 2-3 minutes until the onions are translucent.
Add the cauliflower rice to the pot and stir to coat it with the spices and seasonings.
Return the chicken thighs to the pot, placing them on top of the cauliflower rice.
Pour in the coconut milk and chicken broth, and bring the mixture to a simmer.
Add the diced green bell pepper, carrot, and scallions to the pot. Stir gently to combine.
Lower the heat to medium-low, cover the pot, and let it cook for 25-30 minutes, or until the chicken is fully cooked (internal temperature of 165°F) and the vegetables are tender.
Taste and adjust the salt and pepper as needed.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
2982 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 227.1 g | 291% | |
| Saturated Fat | 113.8 g | 569% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 735 mg | 245% | |
| Sodium | 3906 mg | 170% | |
| Total Carbohydrate | 75.8 g | 28% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 30.5 g | ||
| Protein | 187.3 g | 375% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 364 mg | 28% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 4189 mg | 89% | |
*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.
