Trinidadian Chicken Pelau

Trinidadian Chicken Pelau
Chicken pelau (/pəˈlaʊ/) is a very popular one-pot dish in Trinidad and Tobago;  it’s this country’s version of a pilaf and is packed with flavor.   We’re sharing with you our take of this dish where we use brown rice.  This flavorful dish makes a complete meal with the addition of a fresh green salad or vegetables.  This recipe is gluten-free.

Prep time: 15 minutes Cook time: 50 minutes Inactive: +2 hours Yield: Serves 6 | Serving Size: ~1.5 Cups

1.5 lbs Chicken Legs, skin removed & cut in half
1 Cup Brown Rice*
1 Cup Red Bell Pepper, diced
1 Cup Celery, diced
1 Cup Carrots, diced
1 Cup Yellow Onions, diced
1 Cup of Water or Broth
1/2 Cup Light (Reduced-Fat) Coconut Milk
4 Cloves of Garlic, minced
2 Cups Pigeon Peas, cooked (about 1 16-Oz can)
2 Tbsp Green Seasoning** or you favorite poultry seasoning
1 Tbsp Brown Sugar
1 Tbsp Olive Oil or Coconut Oil
2-3 Sprigs Thyme
1 Stalk of Green Onion, chopped (optional)
1 Whole Scotch Bonnet Pepper
Salt, Black Pepper & Cayenne Pepper to taste

1. In a bowl, combine chicken pieces, green seasoning (or your favorite poultry seasoning), salt, black pepper and cayenne pepper. Marinate chicken for at least 2 hours or overnight.
2. In a dutch oven or heavy-bottom pot, heat oil over medium-high heat. Add brown sugar; cook sugar-oil mixture until sugar begins to bubble and darken to a deep rich brown (not black). Be sure to keep a close eye on the pot and stir occasionally.
3. Immediately add marinated chicken; stir the chicken to evenly coated with the brown color. Let the chicken “brown” (simmer in the brown mixture) for about 3 minutes, stirring occasionally.
4. Add brown rice; stir and cook for about 3 minutes. Add vegetables excluding whole pepper (thyme, bell peppers, celery, onions, garlic and carrots) and pigeon peas; cook for about 3 minutes.
5. Stir in coconut milk and water; add scotch bonnet pepper. Bring to a boil and reduce heat to simmer. Cook covered for 45-50 minutes; stirring occasionally. Add salt and pepper if desired.
6. Garnish dish with green onions. Serve warm.

*You can also try using Quinoa in place of the brown rice
**Check the International/Caribbean section of your supermarket for Green Seasoning or consider making your own green seasoning at home.  Green seasoning is marinade made of a pureed herbs and typically includes thyme, garlic, celery, flavoring peppers, cilantro/culantro and Spanish Thyme (Cuban Oregano).

Nutrition per serving : 425 Cals; 43g Carb; 15g Fat; 28g Protein
Nutrition calculated using the MyFitnessPal Recipe Importer

Trinidadian Pelau - Brown Rice, Pigeon Peas and Chicken

About MyBodyMyKitchen

I'm Sean, founder of My Body My Kitchen (MBMK). I am dedicated to empowering my readers to live a healthy life. The food we eat and how it is prepared greatly affects our health. Through MBMK I empower my readers to take control of their health by providing them with the tools need to take control of your kitchens. I started MBMK in January 2015, after an overwhelming demand for my recipes on my personal Instagram account.

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