Best Healthy Pelau Recipes

TRINIDADIAN PELAU WITH CHICKEN

Trinidadian Pelau with Chicken image

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.)

Provided by Maya Feller M.S., RD, CDN

Categories Healthy Chicken Thigh Recipes

Time 40m

Number Of Ingredients 9

Ingredients

3 tablespoons light brown sugar
1 ½ pounds boneless chicken thighs with skin, cut into 1 1/2-inch pieces and patted dry
1 (14 ounce) can unsweetened coconut milk
1 ½ cups water
1 cup coarsely chopped carrots
1 teaspoon salt
¼ teaspoon ground pepper
1 ½ cups cups cooked long-grain brown rice
1 (15 ounce) can pigeon peas, drained

Steps:

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.
Stir in rice and peas. Cook, covered, until heated through, about 5 minutes.

Nutrition Facts : Calories 646 calories, Carbohydrate 74 g, Cholesterol 113 mg, Fat 26 g, Fiber 7 g, Protein 28 g, SaturatedFat 9 g, Sodium 752 mg, Sugar 13 g

TRINIDAD PELAU

Trinidad Pelau image

Pelau is a stew from Trinidad made with either beef or chicken. The unique flavor comes from searing the meat in caramelized sugar then simmering with rice, coconut milk, and pigeon peas. Serve accompanied by slices of tomato, avocadoes, or cucumber.

Provided by TRINIREDLOCKS

Categories World Cuisine Recipes Latin American Caribbean

Time 35m

Yield 6

Number Of Ingredients 8

Ingredients

3 tablespoons brown sugar
1 pound beef for stew, cut in 1 inch pieces
1 ½ cups water
1 ½ cups uncooked brown rice
1 cup coconut milk
2 cups fresh pigeon peas
1 cup chopped carrot
3 tablespoons coarsely chopped fresh parsley

Steps:

Cook sugar in a large saucepan over medium heat until it begins to caramelize. Stir in the beef, and cook until well browned. Bring the water, coconut milk, rice, pigeon peas, and carrot to a simmer; cover and cook until rice is done, about 25 minutes. Stir in parsley to garnish.

Nutrition Facts : Calories 540.9 calories, Carbohydrate 58.3 g, Cholesterol 50.7 mg, Fat 24.8 g, Fiber 5.3 g, Protein 22.1 g, SaturatedFat 13.5 g, Sodium 69.4 mg, Sugar 7.9 g

HEALTHY PELAU

Healthy Pelau image

Make and share this Healthy Pelau recipe from Food.com.

Provided by Victoria V

Categories One Dish Meal

Time 20m

Yield 6 serving(s)

Number Of Ingredients 14

Ingredients

2 tablespoons vegetable oil
2 tablespoons sugar (white or brown)
1 lb chicken breast
1 onion, chopped
2 garlic cloves, minced
1 1/2 cups pigeon peas, soaked overnight or 1 1/2 cups black-eyed peas
2 cups rice, uncooked (do not use instant rice)
4 cups water
2 cups squash, cubed any yellow squash will work
2 carrots, chopped
1/4 cup parsley, chopped
1 teaspoon dried thyme
1 bunch scallions or 1 bunch green onion, chopped including the greens
1/4 cup ketchup

Steps:

Heat the oil in a heavy pot. Caramelize the sugar well. Add the chicken and stir to coat the chicken with caramel.
Reduce to medium heat. Add garlic & onion. Stir for 1 min until tender.
Add pigeon peas (drained), water and rice. Reduce to low, cover & simmer for 30 minutes.
Mix in remaining agreements, cover and cook until vegetables are tender, about 20 or 30 minutes.

Nutrition Facts : Calories 640.7, Fat 12.9, SaturatedFat 2.9, Cholesterol 48.4, Sodium 193.4, Carbohydrate 98.4, Fiber 10.8, Sugar 9.7, Protein 32.9