Name: Trinidadian Pelau with Chicken
Total time: 40 min
Ingredients: 3 tablespoons light brown sugar; 1.5 pounds boneless chicken thighs with skin, cut into 1 1/2-inch pieces and patted dry; 1 (14 ounce) can unsweetened coconut milk; 1.5 cups water; 1 cup coarsely chopped carrots; 1 teaspoon salt; 0.25 teaspoon ground pepper; 1.5 cups cups cooked long-grain brown rice; 1 (15 ounce) can pigeon peas, drained

Trinidadian Pelau with Chicken

Be the first to rate & review!

Maya Feller, M.S., RD, CDN, of Brooklyn-based Maya Feller Nutrition, recommends this cost-conscious recipe to clients looking to prepare satisfying, nutritious meals at home. "Pelau is a hearty dish that can be prepared in big batches and enjoyed over time," she says. (This recipe was part of a feature story, "The Real Cost of Healthy Food," in EatingWell magazine and has not been tested by our Test Kitchen.)

Maya Feller, M.S., RD, CDN

Published on February 19, 2021

Photo: Leslie Grow | Trinidadian Pelau with Chicken

Active Time:

10 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free High-Protein Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

3 tablespoons light brown sugar
1 ½ pounds boneless chicken thighs with skin, cut into 1 1/2-inch pieces and patted dry
1 (14 ounce) can unsweetened coconut milk
1 ½ cups water
1 cup coarsely chopped carrots
1 teaspoon salt
¼ teaspoon ground pepper
1 ½ cups cups cooked long-grain brown rice
1 (15 ounce) can pigeon peas, drained

Directions

Place brown sugar in a large heavy pot. Cook over medium heat, tilting the pan to redistribute it occasionally, until it melts and starts to caramelize, about 3 minutes. (Take care not to let the sugar burn.) Add chicken and stir to coat. Add coconut milk, water, carrots, salt and pepper; bring to a simmer over medium-high heat. Reduce heat to maintain a simmer, cover and cook until the chicken is cooked through, about 20 minutes.
Stir in rice and peas. Cook, covered, until heated through, about 5 minutes.

Tips

Read 5 Dinners on a Shoestring Budget for more about this recipe.

Nutrition Facts (per serving)

646	Calories
26g	Fat
74g	Carbs
28g	Protein

Nutrition Facts
Servings Per Recipe 5
Serving Size about 1 2/3 cups
Calories 646
% Daily Value *
Total Carbohydrate 74g	27%
Dietary Fiber 7g	25%
Total Sugars 13g
Protein 28g	56%
Total Fat 26g	33%
Saturated Fat 9g	45%
Cholesterol 113mg	38%
Vitamin A 4368IU	87%
Sodium 752mg	33%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.