Low Sodium Trinidadian Chicken Pelau

Experience the vibrant flavors of the Caribbean with this Low Sodium Trinidadian Chicken Pelau, a healthier twist on a beloved classic. This one-pot wonder combines succulent chicken thighs, nutty parboiled rice, and tender pigeon peas, all cooked in a rich, aromatic medley of fresh vegetables, coconut milk, and caramelized brown sugar. Spices like paprika, thyme, and homemade green seasoning infuse every bite with island-inspired warmth, while low-sodium broth keeps it heart-healthy without compromising on taste. Perfect for a comforting family dinner, this pelau is easy to prepare and pairs wonderfully with a crisp side salad. Bursting with authentic Trinidadian flavors, this recipe is proof that eating well can be both nutritious and delicious!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1 pound Chicken thighs (skinless, bone-in or boneless)
• 2 tablespoons Brown sugar
• 1 cup Unsalted coconut milk
• 1 cup Long-grain parboiled rice
• 1 cup Pigeon peas (no salt added, drained and rinsed)
• 1 whole Carrot (medium, diced)
• 1 whole Bell pepper (red, diced)
• 1 whole Onion (medium, diced)
• 4 cloves Garlic (minced)
• 2 tablespoons Green seasoning (homemade or store-bought, low sodium)
• 2 tablespoons Tomato paste (no salt added)
• 2.5 cups Low sodium chicken stock
• 2 tablespoons Vegetable oil
• 1 teaspoon Thyme leaves (fresh)
• 2 whole Scallions (sliced)
• 1 teaspoon Black pepper
• 1 teaspoon Paprika

Directions

Step 1

Wash and pat dry the chicken thighs. If using bone-in pieces, make a few shallow cuts into the meat to allow the seasoning to penetrate.

Step 2

In a large bowl, rub the chicken with 2 tablespoons of green seasoning, 1 teaspoon of black pepper, and 1 teaspoon of paprika. Allow it to marinate for at least 30 minutes, or overnight for deeper flavor.

Step 3

In a large heavy-bottomed pot or Dutch oven, heat the vegetable oil over medium-high heat.

Step 4

Add the brown sugar to the hot oil and let it caramelize until it turns dark brown, keeping an eye on it to prevent burning (about 2–3 minutes).

Step 5

Carefully add the marinated chicken to the pot, stirring to coat each piece in the caramelized sugar. Sear the chicken on all sides until browned (5–7 minutes).

Step 6

Remove the chicken and set aside. To the same pot, add the diced onion, garlic, carrot, and bell pepper. Sauté for 3–5 minutes until the vegetables are softened.

Step 7

Stir in the tomato paste, then add the rice, coating it in the aromatics and allowing it to toast for 2 minutes.

Step 8

Return the chicken to the pot, along with the pigeon peas, thyme, unsalted coconut milk, and low sodium chicken stock. Stir gently to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 25–30 minutes, or until the rice is fully cooked and the liquid has been absorbed.

Step 10

During the last 5 minutes of cooking, stir in the scallions. Check for seasoning, adjusting as needed (e.g., add a squeeze of lime or extra herbs for brightness).

Step 11

Once cooked, let the pelau sit for 5–10 minutes off the heat before fluffing with a fork.

Step 12

Serve warm on a large plate or individual servings. Add a side of salad or coleslaw for a balanced meal.

Nutrition Facts

Serving size	(2244.1g)

Amount per serving	% Daily Value*
Calories	2046.7

Total Fat 84.9g	0%
Saturated Fat 21.4g	0%
Polyunsaturated Fat 16.8g
Cholesterol 426.4mg	0%
Sodium 840.3mg	0%
Total Carbohydrate 168.0g	0%
Dietary Fiber 27.1g	0%
Total Sugars 46.8g
Protein 150.7g	0%

Vitamin D 131.8IU	0%
Calcium 633.8mg	0%
Iron 15.5mg	0%
Potassium 3369.4mg	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: 37.5%

Protein: 29.6%

Carbs: 33.0%