Trinidad Chicken Pelau
This traditional chicken and rice dish gets its colour and characteristic flavour from browning the chicken in caramelized sugar. Serve with a creamy coleslaw to complete the island meal.
Preparation Time: 20 minutes
Marinating Time: at least 15 minutes
Cooking Time: 45 to 50 minutes
Serves 4
8 Ontario Chicken Thighs, bone-in and skin removed
1 tbsp (15 mL) chopped fresh Ontario Thyme or 1 tsp (5 mL) dried
3 cloves Ontario Garlic, minced
1 tsp (5 mL) salt
1/2 tsp (2 mL) pepper
2 tbsp (25 mL) vegetable oil
2 tbsp (25 mL) packed brown sugar
1 large Ontario Onion, sliced
2 cups (500 mL) sodium-reduced chicken broth
2 Ontario Carrots, peeled and thickly sliced diagonally
1 cup (250 mL) long-grain rice
2 tbsp (25 mL) tomato paste
1 can (15 oz/425 mL) green pigeon peas,* drained and rinsed
1/2 tsp (2 mL) hot sauce (optional)
In large bowl, combine chicken, thyme, garlic, salt and pepper to coat. Let stand at room temperature for 15 minutes or for up to 4 hours in the refrigerator.
In deep, large, heavy-bottomed saucepan, heat oil over medium heat until hot. Add sugar evenly in centre of oil; cook until sugar is bubbly, frothy and dark caramel colour around edges watching closely, 2 to 3 minutes.
Immediately add chicken and stir constantly with wooden spoon until coated; brown for about 3 minutes. Add onion and 1/4 cup (50 mL) of the broth; cover and cook for 5 minutes, stirring occasionally.
Stir in carrots, rice and tomato paste. Add remaining broth, peas and hot sauce (if using); bring to boil. Reduce heat to medium-low, cover and simmer for 25 to 30 minutes or until rice is tender and most of the liquid is absorbed. Remove from heat and let stand for about 10 minutes before serving.
*Note: Pigeon peas are available in the international section of the supermarket. Pinto beans can be substituted.
Nutritional Information
1 Serving:
PROTEIN: 31 grams
FAT: 14 grams
CARBOHYDRATE: 66 grams
CALORIES: 520
FIBRE: 6 grams
SODIUM: 969 mg
ISLAND-STYLE COLESLAW
This flavourful, creamy coleslaw is great with rice and peas and jerk (Jamaican spicy) chicken as part of an authentic West Indian menu.
Preparation Time: 20 minutes
Chilling Time: 1 hour
Serves 6
2/3 cup (150 mL) |
regular or light mayonnaise |
1 tbsp (15 mL) |
lime juice |
1 tbsp (15 mL) |
granulated sugar |
1 tsp (5 mL) |
prepared mustard |
1/2 tsp (2 mL) |
ground ginger |
1/4 tsp (1 mL) |
eachsalt and pepper |
4 cups (1 L) |
shredded Ontario Green Cabbage |
1 |
Ontario Carrot, shredded |
1 |
small Ontario Onion, finely chopped |
1/4 cup (50 mL) |
chopped fresh parsley |
In large bowl, combine mayonnaise, lime juice, sugar, mustard, ginger, salt and pepper. Add cabbage, carrot, onion and parsley; mix well. Chill for at least 1 hour before serving.
Nutritional Information:
1 Serving:
PROTEIN: 1 gram
FAT: 18 grams
CARBOHYDRATES: 8 grams
CALORIES: 198