Low Fat Trinidadian Chicken Pelau
Experience a vibrant taste of the Caribbean with this Low Fat Trinidadian Chicken Pelau, a healthier spin on a beloved island classic. This flavorful one-pot meal combines tender, caramelized chicken with fluffy brown rice, pigeon peas, and a medley of colorful vegetables, all infused with the rich flavors of reduced-fat coconut milk, fresh thyme, and a hint of Scotch bonnet pepper for optional heat. The recipe uses a clever caramelization technique with brown sugar to enhance the dish's depth of flavor while keeping it low fat and heart-healthy with olive oil and low-sodium ingredients. Perfect for a family dinner or meal prep, this satisfying pelau is packed with protein, fiber, and bold Caribbean spices, offering a complete dish in under an hour. Garnish with fresh scallions and serve hot for an authentic Trinidadian meal bursting with tropical flair!
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Recipe Information
Ingredients
- 1 lb Chicken thighs (skinless, boneless)
- 1 cup Brown rice
- 2.5 cups Low-sodium chicken broth
- 2 Scallions (chopped)
- 2 cloves Garlic (minced)
- 1 medium Onion (chopped)
- 1 medium Carrot (diced)
- 1 medium Green bell pepper (diced)
- 1 Scotch bonnet pepper (optional, finely chopped)
- 1 cup Reduced-fat coconut milk
- 1 tablespoon Low-sodium soy sauce
- 1 tablespoon Brown sugar
- 1 teaspoon Olive oil
- 1 teaspoon Thyme (fresh or dried)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Pigeon peas (cooked or canned, drained)
Instructions
Rinse the chicken and pat it dry. Cut into bite-sized pieces, if not already done. Season with the salt, black pepper, and half of the chopped scallions. Set aside to marinate while preparing other ingredients.
In a large pot or Dutch oven, heat the teaspoon of olive oil over medium heat. Add the brown sugar and let it caramelize, stirring occasionally, until it turns a deep amber color. Be careful not to let it burn.
Add the seasoned chicken pieces to the pot. Stir to coat the chicken in the caramelized sugar and cook for 5–7 minutes until the chicken is browned on all sides.
Add the chopped onion, garlic, carrot, bell pepper, and optional Scotch bonnet pepper to the pot. Cook for 3–4 minutes, until the vegetables begin to soften.
Stir in the thyme and soy sauce. Pour in the brown rice and mix well to coat it in the flavors of the pot.
Add the pigeon peas, coconut milk, and 2 cups of the chicken broth. Bring to a boil, then reduce the heat to low and cover the pot with a tight-fitting lid.
Let the pelau simmer gently for about 40 minutes, stirring occasionally and adding the remaining 1/2 cup of chicken broth as needed to prevent sticking and ensure the rice is cooked through.
Once the rice is tender and the liquid is mostly absorbed, taste and adjust the seasoning with more salt or black pepper if desired.
Sprinkle the remaining scallions over the pelau for garnish. Serve hot and enjoy your low-fat Trinidadian Chicken Pelau!
Nutrition Facts
Calories |
1880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.9 g | 106% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 494 mg | 165% | |
| Sodium | 3538 mg | 154% | |
| Total Carbohydrate | 129.4 g | 47% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 32.3 g | ||
| Protein | 149.7 g | 299% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 259 mg | 20% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2758 mg | 59% | |
*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.
