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
EatingWell Magazine, March 2021

Gallery

Credit: Leslie Grow | Trinidadian Pelau with Chicken

Recipe Summary test

active:
10 mins
total:
40 mins
Servings:
5
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

646 calories; fat 26g; cholesterol 113mg; sodium 752mg; carbohydrates 74g; dietary fiber 7g; protein 28g; sugars 13g; niacin equivalents 10mg; saturated fat 9g; vitamin a iu 4368IU.
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