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

PELAU

PELAU image

Pelau (Rice, Chicken and Pigeon Peas) Popular Trinidad Dish that can be cooked with any type of meat. Recipe with some personal edits is from Trinidad and Tobago Naparima Girls' High School Cookbook

Provided by SpyceeTrini

Categories One Dish Meal

Time 40m

Yield 8-10 serving(s)

Number Of Ingredients 20

Ingredients

3 lbs chicken pieces, skinned
1 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons mixed green seasoning
2 teaspoons minced garlic
1 teaspoon Worcestershire sauce (optional)
1 teaspoon soy sauce
1 tablespoon ketchup
2 tablespoons vegetable oil
2 -3 tablespoons brown sugar (*or caramel browning)
2 cups parboiled rice
1/2 cup chopped onion
1/2 cup chopped sweet peppers or 1/2 cup pimento pepper
1 1/2 cups cooked pigeon peas
1 cup chopped pumpkin (*optional)
1 cup chopped carrot (*optional)
1 tablespoon salt
1 hot pepper
2 cups coconut milk
2 cups chicken broth or 2 cups water

Steps:

Season chicken with salt, pepper, green seasoning, minced garlic, Worcestershire sauce, soy sauce and ketchup.
Heat oil in a large heavy iron pot or skillet.
Add sugar and allow to burn until brown.
Add seasoned chicken and stir until pieces are well coated with burnt sugar; brown for 3-5 minutes. *Add more water if needed.
Add rice and turn often until well mixed. Cook for 3 minutes more.
Add onion, sweet peppers, carrots and pumpkin and cook for a few minutes, stirring a few times.
Add peas, salt, hot pepper, coconut milk and broth. Bring to the boil, lower heat, cover and simmer until rice is cooked and all liquid is evaporated (about 25-30 minutes).
Add more liquid if rice is still hard and continue to cook for few more minutes.
Note: Pelau could also be baked in an oven. Cover pot with tin foil and bake at 350F degrees for 30-35 minutes.

More about "healthy pelau recipes"

THE BEST PELAU TO DATE - SIMPLY TRINI COOKING

Web May 19, 2010 Pelau Ingredients: To Season 2 lbs chicken 2 bundles chive, chopped 3 cloves garlic, chopped 1 onion, chopped 1 dash oregano 1 dash parsley 1 dash paprika 1 teaspoon salt 4 tablespoon green seasoning 2 …
From simplytrinicooking.com

See details

TRINIDADIAN PELAU - FOOD & WINE

Web May 6, 2021 1 ½ cups Green Seasoning, divided 2 tablespoons hot pepper sauce (such as Matouk's or Grace brand hot pepper sauce), divided ¾ cup turbinado sugar, divided ½ cup vegetable oil, divided 2 …
From foodandwine.com

See details

TRINIDAD PELAU CHICKEN AND PIGEON PEAS RECIPE - THE …

Web Dec 28, 2022 Let cook for 7 to 10 minutes. Add the rice to the pot, stir to mix, and cook for 3 minutes. Add the onion, red bell pepper, pigeon peas, and carrots (if using) and cook for 1 minute. Pour in the coconut milk and …
From thespruceeats.com

See details

DOMINICAN PELAU RECIPE - DOMINICA GOURMET

Web Jul 1, 2020 1/4 cups Olive oil 3 tbsp Brown sugar 3 bunch Parsley chopped 6 Sprig Thyme 5 cups Water 2 Seasoning pepperschopped 1/4 Small cabbagechopped 2 cups Kidney beans cooked You can use …
From dominicagourmet.com

See details

TRINIDAD PELAU - COOKING WITH RIA

Web Jul 17, 2011 In a food processor or blender, add garlic, scallions, thyme, onion and pimento or scotch bonnet pepper and chop finely. You can use 1/2 cup pre-made green seasoning. To the chicken, add green …
From cookingwithria.com

See details

VEGAN TRINIDADIAN BROWN RICE PELAU - HEALTHIER STEPS

Web Nov 14, 2021 Garlic cloves: Garlic brings in a depth of savory flavor to the dish. It adds an intense garlicky flavor which is delicious. Carrot: Adding carrot will not only bring a …
From healthiersteps.com
Ratings 1
Category Entrée
Cuisine Caribbean
Total Time 1 hr 40 mins

See details

TRINI BEEF PELAU RECIPE | BON APPéTIT

Web Mar 18, 2022 Step 1. Toss 3 lb. beef stew meat (such as chuck), cut into 1"–2" pieces, in a large nonreactive bowl with 2 Tbsp. Diamond Crystal or 3½ tsp. Morton kosher salt, 2 …
From bonappetit.com
4.6/5 (47)
Author Brigid Washington
Servings 6-8

See details

PELAU - TRADITIONAL GRENADIAN AND WEST INDIAN CUISINE

Web May 11, 2021 Pelau. Ingredients . 1 cup lentil peas thoroughly washed ; 1 cup coconut milk ; 1 cup brown rice washed; 11/2 lbs meat (chicken breast & wings mixed, or any meat of …
From spiceislandcooking.com

See details

QUICK & SIMPLE CHICKEN PELAU - COOKING WITH RIA

Web Jan 3, 2022 1 onion chopped 2 tbs minced garlic 4 tbsp ketchup Hot pepper to taste Salt and pepper to season chicken 2 tablespoons oil 1/2 cup brown sugar 4 scallions …
From cookingwithria.com

See details

TRINIDADIAN PELAU RECIPE | OLIVEMAGAZINE

Web Sep 7, 2021 Ingredients 200g skinless chicken thigh fillets, cut into pieces 1 lemon, juiced 3 tbsp green seasoning 2 tbsp soy sauce 2 tbsp sunflower oil 25g dark brown …
From olivemagazine.com

See details

GLUTEN-FREE, DAIRY-FREE PALEO BANANA BREAD WITH NO ADDED SUGAR

Web Feb 21, 2023 Preparation. Preheat your oven to 350°F, and line a medium loaf pan with parchment paper. In a large bowl, whisk together the eggs and mashed bananas, then …
From rachaelrayshow.com

See details

PELAU - SIMPLY TRINI COOKING

Web Nov 1, 2012 Instructions Clean the chicken and cut into small pieces. Season with lime juice and salt, pepper, chive, thyme, chadon beni, and parsley. Set aside to marinate for …
From simplytrinicooking.org

See details

COOKING BAJAN STYLE: PELAU | LOOP BARBADOS

Web Mar 12, 2014 Preparation: Add chicken, Bajan Seasoning, garlic, Worcestershire sauce, soy sauce, ketchup and salt and pepper to taste in to a medium bowl. Toss to mix and …
From loopbarbados.com

See details

PILAU RICE RECIPES | BBC GOOD FOOD

Web Spice up your midweek meal with this healthy and flavour-packed recipe. Quinoa rice pilau with dill & roasted tomatoes. A star rating of 4.8 out of 5. 25 ratings. Whip up a quinoa …
From bbcgoodfood.com

See details

DIABETIC SMOOTHIE RECIPES | EATINGWELL

Web 1. Berry-Banana Cauliflower Smoothie. 1. Sneak in your veggies with a smoothie every morning. Riced cauliflower adds thickness and creaminess to a subtly sweet cauliflower …
From eatingwell.com

See details

VEGETABLE PILAU RICE RECIPE - BBC FOOD

Web Drain the rice and add it to the pan. Reduce the heat to medium-low and stir the rice very gently to mix it into the other ingredients and coat it with the oil and spices. Cook this way …
From bbc.co.uk

See details

NATIONAL PISTACHIO DAY: 5 HEALTHY AND DELICIOUS PISTACHIO RECIPES TO ...

Web 18 hours ago Add corn flour into the milk and whisk well to dissolve completely. - Reduce the heat to low and keep stirring for 10 minutes. Once the milk has thickened, add …
From hindustantimes.com

See details

HOW TO MAKE CHICKEN STOCK IN AN INSTANT POT | EVERYDAY HEALTH

Web 9 hours ago 1. Place all the ingredients in the inner pot of a pressure cooker (we used the Instant Pot 6-quart Duo60 V2). Cover and set valve to seal. On manual setting, cook on …
From everydayhealth.com

See details

THE ULTIMATE PELAU RECIPE | CLASSIC BAKES

Web Jun 15, 2021 2 cups of Rice washed 1.14 oz of canned Pigeon Peas OR 300g cooked 3 tablespoons Caribbean Green Seasoning 2 cups fresh Pumpkin peeled and cubed 400 …
From classicbakes.com

See details

HEALTHY RECIPES RECIPE ARCHIVES (KETO, PALEO, GLUTEN FREE) - PAGE …

Web Heavenly Healthy Recipes that taste devilishly delicious! Vegan, Vegetarian, Low Carb, Paleo, Whole 30, Keto, and Gluten Free dishes, we've got you covered.
From aspicyperspective.com

See details

TRINIDAD CHICKEN PELAU - IMMACULATE BITES

Web Oct 11, 2014 Trinidad Pelau ¼ – ½ cup brown sugar 1 medium onion diced 2 teaspoons minced garlic 1 sprig fresh thyme or 1 teaspoon dried thyme ¼ cup canola oil 2 small bay …
From africanbites.com

See details