Low Fat Trinidadian Chicken Pelau

Experience the vibrant flavors of the Caribbean with this Low Fat Trinidadian Chicken Pelau, a lighter twist on the beloved one-pot classic. Made with skinless, boneless chicken thighs, wholesome brown rice, and creamy reduced-fat coconut milk, this recipe balances heartiness and healthfulness perfectly. The dish gets its signature caramelized depth from a touch of brown sugar and its irresistible complexity from a medley of fresh vegetables, fragrant thyme, and optional Scotch bonnet pepper for a hint of heat. Cooked with nutrient-rich pigeon peas and low-sodium chicken broth, this healthier pelau is perfect for weeknight meals or gatherings, offering authentic island taste with a fraction of the fat. Serve hot, garnished with fresh scallions, and savor the taste of Trinidad with every bite! Keywords: Low Fat Trinidadian Chicken Pelau, healthy Caribbean recipes, low-fat one-pot meals, chicken and rice dishes, Caribbean comfort food.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1 lb Chicken thighs (skinless, boneless)
• 1 cup Brown rice
• 2.5 cups Low-sodium chicken broth
• 2 Scallions (chopped)
• 2 cloves Garlic (minced)
• 1 medium Onion (chopped)
• 1 medium Carrot (diced)
• 1 medium Green bell pepper (diced)
• 1 Scotch bonnet pepper (optional, finely chopped)
• 1 cup Reduced-fat coconut milk
• 1 tablespoon Low-sodium soy sauce
• 1 tablespoon Brown sugar
• 1 teaspoon Olive oil
• 1 teaspoon Thyme (fresh or dried)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 cup Pigeon peas (cooked or canned, drained)

Directions

Step 1

Rinse the chicken and pat it dry. Cut into bite-sized pieces, if not already done. Season with the salt, black pepper, and half of the chopped scallions. Set aside to marinate while preparing other ingredients.

Step 2

In a large pot or Dutch oven, heat the teaspoon of olive oil over medium heat. Add the brown sugar and let it caramelize, stirring occasionally, until it turns a deep amber color. Be careful not to let it burn.

Step 3

Add the seasoned chicken pieces to the pot. Stir to coat the chicken in the caramelized sugar and cook for 5–7 minutes until the chicken is browned on all sides.

Step 4

Add the chopped onion, garlic, carrot, bell pepper, and optional Scotch bonnet pepper to the pot. Cook for 3–4 minutes, until the vegetables begin to soften.

Step 5

Stir in the thyme and soy sauce. Pour in the brown rice and mix well to coat it in the flavors of the pot.

Step 6

Add the pigeon peas, coconut milk, and 2 cups of the chicken broth. Bring to a boil, then reduce the heat to low and cover the pot with a tight-fitting lid.

Step 7

Let the pelau simmer gently for about 40 minutes, stirring occasionally and adding the remaining 1/2 cup of chicken broth as needed to prevent sticking and ensure the rice is cooked through.

Step 8

Once the rice is tender and the liquid is mostly absorbed, taste and adjust the seasoning with more salt or black pepper if desired.

Step 9

Sprinkle the remaining scallions over the pelau for garnish. Serve hot and enjoy your low-fat Trinidadian Chicken Pelau!

Nutrition Facts

Serving size	(2090.2g)

Amount per serving	% Daily Value*
Calories	1879.9

Total Fat 82.9g	0%
Saturated Fat 28.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 494.4mg	0%
Sodium 3538.2mg	0%
Total Carbohydrate 129.4g	0%
Dietary Fiber 22.2g	0%
Total Sugars 32.3g
Protein 149.7g	0%

Vitamin D 31.8IU	0%
Calcium 258.9mg	0%
Iron 13.1mg	0%
Potassium 2758.4mg	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: 40.1%

Protein: 32.2%

Carbs: 27.8%