HEALTHY PELAU

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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

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

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