Delicious one-pot Trinidad Chicken Pelau lightened up to fit any smart-points or calorie budget.
What is Pelau?
Pelau is a Trinidadian dish that is made from rice, peas, chicken or any other meats, coconut milk and veggies. This savory creamy dish is made in one pot and tastes even better the longer it sits. The seasoned meat is first stewed then comes the addition of veggies, rice, coconut milk , peas and water which simmers until the rice is fully cooked. Quite delicious!
If you have had Pelau before and would be making this lighter version, I assure you that you won’t know the difference in taste. My fellow weight watchers, calorie counters, eating better eaters…you really do not have to sacrifice foods you love. With some small adjustments and portion control you can still be on track while eating foods you love.
How is this Trinidad Chicken Pelau- Lightened Up recipe lightened up?
To make this meal lighter I used bone-less skinless chicken thighs. Thighs are flavorful and wont dry out as fast. They are also lower in calories and smart-points when using boneless and skinless. In addition, I used reduced fat canned coconut milk and reduced the oil and sugar. Using quite a bit of sugar gives Pelau that brown look, because I limited the amount I used, it did not come out very brown. I used Browning by Grace brand to gain that color. You do not have to do this, it will not change the flavor just the appearance.
Notes:
This recipe does not include the traditional green seasoning used in most Trinidadian recipes since some of the ingredients are hard to find in the US. However if you do have it, omit the cilantro and chop in onions, garlic and scallions. The hot pepper that is added will NOT make this dish spicy unless it is cracked open. If left whole it’ll just add flavor. Can be refrigerated for up to 3 days. You can also make this recipe completely vegetarian by leaving out the meat step.
How to make Trinidad Chicken Pelau?
Start by cutting up thighs into small pieces and washing with lime juice. Pat dry and season with green seasoning. If you have green seasoning at home you leave the cilantro out and chop in scallions, cilantro, onion and garlic until fine. Add to chicken along with salt pepper and ketchup. Mix and refrigerate for at least 30 minutes. In a heavy bottom pot or Dutch oven, heat oil and add brown sugar until it gets just beyond caramelization. Please do not leave the pot at this time as the sugar can burn. If the sugar becomes black restart this process. You will then add the chicken, thyme, Worcestershire sauce, veggies, rice, peas, whole hot pepper, pimentos, and some of the coconut milk. This will cook for a bit then water is added. Stir and cover, cook on medium low heat until rice is cooked and most of the liquid has evaporated. Add remainder of coconut milk and stir. Refer to pics below for steps by step instructions.
Ingredients
- Parboiled rice– I used Uncle Bens brand. If you’re following Weight Watchers purple plan use whole grain rice it may just need a longer cooking time.
- Boneless skinless chicken thighs– less calories and smart-points
- Reduced fat coconut milk– I used Goya brand. You can find this in the international food section of your grocery store.
- Pigeon peas– I used the brown canned ones. You can also use fresh or frozen and boil it before.
- Canola oil or vegetable
- Brown sugar– I used packed as it brown faster
- Carrots
- Red bell pepper
- Celery
- Cilantro
- Onion
- Garlic
- Scallions
- Thyme
- Lime– juice is used to wash chicken
- Ketchup
- Salt and pepper
- Hot pepper– habanero or scotch bonnet (optional)
- Pimento peppers– seasoning pepper that generally does not have any heat. This is optional since it cannot be found that easily in some locations.
- Worcestershire sauce
- Water
- Browning– optional
Directions
Dice carrots, bell pepper and celery
Trinidad Chicken Pelau- Lightened Up
Ingredients
- 2 cups dry parboiled rice, rinsed and drained
- 1 lb. boneless skinless chicken thighs, washed with lime and cut into small pieces
- 1 13.5 oz. can reduced fat coconut milk
- 1 15.5 oz. can pigeon peas, rinsed and drained
- 2 tsp canola oil
- 1 tbsp. packed brown sugar
- 3-4 large carrots, diced (about 2 cups)
- 1 red bell pepper, diced
- 1 large celery stalk plus leaves, diced and chopped
- 1 cup cilantro
- 2 scallions
- 1 small onion
- 3 cloves garlic
- 3-4 sprigs thyme
- 1 tbsp. ketchup
- 2 tsp Worcestershire sauce
- 4 cups water
- 1.5 tsp salt- plus more if needed
- 3/4 tsp black pepper
- Pimento pepper-optional
- 1 hot pepper- optional
- 2 tsp Browning- optional
Directions
- Step 1 In a food processor chop onion, cilantro, scallions and garlic. Add to washed chicken. Add 1 tsp salt, black pepper and ketchup. Mix and refrigerate for 30 minutes.
- Step 2 When ready to cook, heat a heavy bottom pot with oil and add sugar. Stir around with a dry spoon.
- Step 3 Once oil starts to bubble and get a amber like color, carefully add chicken, turning chicken several times. Let it cook for about 2-3 minutes.
- Step 4 Add peas, carrots, bell peppers, celery, Worcestershire sauce, stir.
- Step 5 Add rice and thyme, stir around and let all the flavors get in by letting it “fry” for 3-4 minutes or so.
- Step 6 Pour in half can of coconut milk and 4 cups water. Give it a good stir and cover. Bring to a boil then on medium low heat let it simmer for about 25-30 minutes or until rice is cooked and most of the liquid has evaporated.
- Step 7 Add in remainder of coconut milk, pimento peppers and stir, remove thyme sprigs. At this point you can add Browning if desired for color. Taste for salt and pepper.
- Step 8 Serve with salad. Enjoy!
Yield: 12 servings (1 cup per serving)
Nutrition Info per serving (using myfitnesspal recipe builder)
Calories: 247, fat: 6 g, Carbs: 33 g, Protein: 12 g
myWW smart-points per serving (using WW recipe builder)
Green: 8 smart-points
Blue- 7 smart-points
Purple- 7 smart-points using regular rice, 4 smart-points using whole grain rice.
This is by far my most favorite chicken pelau recipe ever! I have been looking for a lighter recipe option because calories and portion sizes are very important to my diet. This recipe is everything I have been looking for. It’s tasty and delicious in every bite!