Whole30 Trinidadian Chicken Pelau
Experience a vibrant twist on a traditional Caribbean favorite with this Whole30 Trinidadian Chicken Pelau recipe. Perfect for health-conscious foodies and Whole30 enthusiasts, this one-pot dish features tender, marinated chicken thighs infused with bold flavors from coconut aminos, fresh thyme, ginger, and scallions. A hearty mix of carrots, bell peppers, pigeon peas, and fluffy cauliflower rice simmer together in creamy coconut milk, creating a rich, comforting meal that's paleo-friendly and gluten-free. The caramelization of coconut aminos adds depth and sweetness, while a whole hot pepper lends optional heat for an authentic Trinidadian kick. Ready in just over an hour, this easy-to-make dish is a nutritious and flavorful way to celebrate Caribbean cuisine while sticking to your dietary goals!
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Recipe Information
Ingredients
- 1.5 lbs boneless, skinless chicken thighs
- 0.25 cup coconut aminos
- 4 pieces garlic cloves, minced
- 4 stalks scallions, chopped
- 1 tbsp fresh thyme
- 1 inch piece ginger, grated
- 2 tbsp coconut oil
- 2 medium carrots, diced
- 1 large bell pepper, diced
- 1 cup pigeon peas (canned or cooked)
- 3 cups cauliflower rice
- 1 cup full-fat coconut milk
- 1 cup water
- 1.5 tsp sea salt
- 1 tsp black pepper
- 1 piece hot pepper (like Scotch Bonnet or Habanero), whole
- 2 tbsp parsley, chopped (optional garnish)
Instructions
Prepare the chicken by cutting it into bite-sized pieces. Place in a bowl with 2 tablespoons of coconut aminos, 2 minced garlic cloves, thyme, scallions, ginger, 1 teaspoon of salt, and black pepper. Mix well, cover, and let marinate for at least 15 minutes (or up to overnight in the fridge).
Heat a large, heavy-bottomed pot or Dutch oven over medium-high heat. Add the coconut oil.
Once the oil is hot, add the remaining 2 tablespoons of coconut aminos and let it caramelize for about 1-2 minutes, stirring often, until it thickens and darkens.
Add the marinated chicken to the pot, stirring to coat the pieces in the caramelized coconut aminos. Let the chicken cook for 5-7 minutes, stirring occasionally, until browned on all sides.
Add the diced carrots, bell pepper, and pigeon peas to the pot. Stir everything together and cook for another 3 minutes.
Pour in the coconut milk and water, bringing the mixture to a gentle simmer. Adjust seasoning with the remaining 1/2 teaspoon of sea salt if needed.
Add the cauliflower rice and whole hot pepper (be careful not to break the pepper unless you want the dish spicy!). Stir to evenly distribute the ingredients.
Lower the heat to medium and let the pelau cook for 20-25 minutes, uncovered, until the sauce has thickened slightly and the cauliflower rice is tender.
Remove the whole hot pepper before serving and discard.
Serve warm, garnished with chopped parsley if desired.
Nutrition Facts
Calories |
2809 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 163.2 g | 209% | |
| Saturated Fat | 94.8 g | 474% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 850 mg | 284% | |
| Sodium | 5916 mg | 257% | |
| Total Carbohydrate | 128.6 g | 47% | |
| Dietary Fiber | 37.9 g | 135% | |
| Total Sugars | 54.8 g | ||
| Protein | 211.4 g | 423% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 500 mg | 38% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 5131 mg | 109% | |
*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.
