Heart-Healthy Trinidadian Chicken Pelau

Experience the vibrant flavors of the Caribbean with this Heart-Healthy Trinidadian Chicken Pelau—a lighter take on a beloved island classic. This one-pot dish combines tender chunks of skinless chicken thighs with the earthy sweetness of caramelized brown sugar, fragrant fresh thyme, and a medley of wholesome ingredients like parboiled brown rice, green pigeon peas, and diced carrots. Infused with reduced-sodium chicken broth and lite coconut milk, it delivers rich, creamy goodness without compromising heart health. Perfectly seasoned with lime juice, garlic, and scallions, and optionally spiced with a whole habanero pepper for a gentle kick, this nutritious pelau offers bold taste with a balanced, guilt-free twist. Serve up this comforting, nutrient-packed meal and transport your taste buds straight to Trinidad!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 1 pound Skinless, boneless chicken thighs
• 2 tablespoons Fresh lime juice
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt (optional, reduced-sodium)
• 2 teaspoons Avocado oil
• 1 tablespoon Brown sugar
• 1 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 2 Scallions, sliced
• 6 sprigs Fresh thyme
• 1 medium Carrot, diced
• 1 cup Green pigeon peas (canned, rinsed, no added salt)
• 1.5 cups Parboiled brown rice
• 1.5 cups Reduced-sodium chicken broth
• 1 cup Coconut milk (lite, unsweetened)
• 1 Habanero pepper (whole, optional)

Directions

Step 1

Rinse the chicken thighs thoroughly, pat dry, and cut them into 1-inch pieces. Place them in a mixing bowl and season with lime juice, garlic powder, onion powder, ground black pepper, and optional reduced-sodium salt. Let the chicken marinate for 15 minutes while preparing other ingredients.

Step 2

In a large, heavy-bottomed pot or Dutch oven, heat the avocado oil over medium heat. Add the brown sugar and allow it to caramelize until it turns a rich, dark caramel color (about 3-4 minutes).

Step 3

Add the seasoned chicken pieces to the pot, stirring to coat them in the caramelized sugar. Cook for 5-7 minutes, allowing the chicken to brown evenly.

Step 4

Add the chopped onion, minced garlic, scallions, and thyme sprigs to the pot. Sauté for 2-3 minutes until fragrant and slightly softened.

Step 5

Stir in the diced carrot and green pigeon peas. Mix well to combine all the ingredients.

Step 6

Add the parboiled brown rice to the pot and stir it into the mixture, ensuring it is well-coated in the flavors.

Step 7

Pour in the reduced-sodium chicken broth and lite coconut milk. Stir gently to combine, and place the whole habanero pepper (if using) on top of the mixture for added flavor.

Step 8

Bring the pot to a boil over medium-high heat, then reduce the heat to low. Cover tightly and simmer for 35-40 minutes, or until the rice is fully cooked and the liquid has absorbed.

Step 9

Remove the habanero pepper and thyme sprigs before serving. Fluff the pelau with a fork and enjoy this heart-healthy Trinidadian classic.

Nutrition Facts

Serving size	(1864.4g)

Amount per serving	% Daily Value*
Calories	1888.0

Total Fat 74.7g	0%
Saturated Fat 25.2g	0%
Polyunsaturated Fat g
Cholesterol 485.3mg	0%
Sodium 2582.2mg	0%
Total Carbohydrate 157.8g	0%
Dietary Fiber 20.9g	0%
Total Sugars 26.3g
Protein 145.4g	0%

Vitamin D 0IU	0%
Calcium 310.6mg	0%
Iron 11.7mg	0%
Potassium 2600.7mg	0%

*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.

Source of Calories

Fat: 35.7%

Protein: 30.9%

Carbs: 33.5%