Low Sodium Trinidadian Chicken Pelau
Experience the vibrant, soul-warming flavors of the Caribbean with this Low Sodium Trinidadian Chicken Pelau. Perfect for those watching their salt intake, this classic one-pot dish swaps high-sodium ingredients for fresh, wholesome alternatives without sacrificing its signature complexity. Succulent chicken thighs are marinated in aromatic green seasoning, then caramelized in bold brown sugar for depth, creating the base for long-grain rice infused with creamy unsalted coconut milk, pigeon peas, and fragrant herbs. Packed with colorful vegetables like carrots, bell peppers, and scallions with a hint of paprika and thyme, this healthier version of pelau puts a flavorful spin on weeknight meals while staying heart-healthy. Ready in just over an hour, it’s perfect for a satisfying family dinner. Pair it with a crisp salad or tangy coleslaw to complete the meal.
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Recipe Information
Ingredients
- 1 pound Chicken thighs (skinless, bone-in or boneless)
- 2 tablespoons Brown sugar
- 1 cup Unsalted coconut milk
- 1 cup Long-grain parboiled rice
- 1 cup Pigeon peas (no salt added, drained and rinsed)
- 1 whole Carrot (medium, diced)
- 1 whole Bell pepper (red, diced)
- 1 whole Onion (medium, diced)
- 4 cloves Garlic (minced)
- 2 tablespoons Green seasoning (homemade or store-bought, low sodium)
- 2 tablespoons Tomato paste (no salt added)
- 2.5 cups Low sodium chicken stock
- 2 tablespoons Vegetable oil
- 1 teaspoon Thyme leaves (fresh)
- 2 whole Scallions (sliced)
- 1 teaspoon Black pepper
- 1 teaspoon Paprika
Instructions
Wash and pat dry the chicken thighs. If using bone-in pieces, make a few shallow cuts into the meat to allow the seasoning to penetrate.
In a large bowl, rub the chicken with 2 tablespoons of green seasoning, 1 teaspoon of black pepper, and 1 teaspoon of paprika. Allow it to marinate for at least 30 minutes, or overnight for deeper flavor.
In a large heavy-bottomed pot or Dutch oven, heat the vegetable oil over medium-high heat.
Add the brown sugar to the hot oil and let it caramelize until it turns dark brown, keeping an eye on it to prevent burning (about 2–3 minutes).
Carefully add the marinated chicken to the pot, stirring to coat each piece in the caramelized sugar. Sear the chicken on all sides until browned (5–7 minutes).
Remove the chicken and set aside. To the same pot, add the diced onion, garlic, carrot, and bell pepper. Sauté for 3–5 minutes until the vegetables are softened.
Stir in the tomato paste, then add the rice, coating it in the aromatics and allowing it to toast for 2 minutes.
Return the chicken to the pot, along with the pigeon peas, thyme, unsalted coconut milk, and low sodium chicken stock. Stir gently to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 25–30 minutes, or until the rice is fully cooked and the liquid has been absorbed.
During the last 5 minutes of cooking, stir in the scallions. Check for seasoning, adjusting as needed (e.g., add a squeeze of lime or extra herbs for brightness).
Once cooked, let the pelau sit for 5–10 minutes off the heat before fluffing with a fork.
Serve warm on a large plate or individual servings. Add a side of salad or coleslaw for a balanced meal.
Nutrition Facts
Calories |
2047 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.9 g | 109% | |
| Saturated Fat | 21.4 g | 107% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 426 mg | 142% | |
| Sodium | 840 mg | 37% | |
| Total Carbohydrate | 168.0 g | 61% | |
| Dietary Fiber | 27.1 g | 97% | |
| Total Sugars | 46.8 g | ||
| Protein | 150.7 g | 301% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 634 mg | 49% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3369 mg | 72% | |
*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.
