How To Make Healthy Chicken Pelau 🇹🇹 Foodie Nation x Dietitian Nathalia

Pelau is one of Trinidad & Tobago’s most beloved dishes, and today, we’re giving it a healthier spin!

In this episode of How To with Tiff & Khary, we bring on special guest Registered Dietitian Nathalia to show us how to balance tradition and nutrition. From swapping ingredients to boosting protein and adding colourful veggies, she helps us make a Trini Dietitian Approved Healthier Pelau that’s just as satisfying as the classic.

RECIPE

Trini Dietitian Approved Healthier Pelau – Serves 4

Ingredients

Protein & Legumes​ (more meat than rice for added protein):

​2 lb boneless skinless chicken breast (chopped)

​2 can​s pigeon peas (drained and rinsed)​ or frozen pigeon peas

Grain:

​2 cups​ parboiled rice or brown/parboiled rice blend​ (washed and drained)

Aromatics & Seasoning:

​8 tbsp ​homemade green seasoning (with moringa, chadon beni, thyme, garlic, pimento, onion, celery, chive​, ginger)

​8 cloves garlic (chopped)

​8 pimento peppers (chopped)

1 small onion (diced)

1 stalk celery (chopped)

2 tbsp chive (chopped)

​1/2 cup carrot (diced)

1 cup pumpkin (chopped)

​2 bay leaves

1 cinnamon stick

4 sprigs thyme

1 hot pepper to taste

Flavour & Colour:

​2 tbsp roucou (annatto)​ (dried or liquid)

​2​ tbsp low sodium ginger soy sauce

Salt & black pepper to taste

​1 cup fresh coconut milk​ ( can use a light version or powdered)

2 cups hot water (or enough to cover the rice by 1 inch)

Salad Option: Fresh Side Salad

​2 small cucumber​s (sliced)

2 tomatoes (cut into wedges)​

1/2 head lettuce (torn or shredded)

1 ripe avocado (sliced)

Lime juice or ​light vinaigrette for dressing​ (optional)

Coleslaw Option: Light Version

1 cup shredded cabbage

½ cup grated carrot

2 tbsp light mayonnaise or plain ​Greek yogurt

​2 tbsp lime juice

Instructions

Prepare the Cole slaw

In a mixing bowl, combine shredded cabbage, carrots, light mayo, and lime juice.

Mix well, season to taste, and place in the refrigerator to chill until ready to serve.

Prepare the chicken

Remove all visible fat and skin from the chicken breast. Cut chicken into bite-sized pieces. Wash with lime juice and water, then drain well. Season with half the green seasoning​ and aromatics (reserve the other half for the pot), salt. Let marinate for at least 30 minutes (or overnight).

Add roucou for colour

In a large, heavy-bottomed pot over medium heat, ​pour in roucou for colour​. Allow to heat for about 30 seconds​, stirring frequently to release colour.​

Add the seasoned chicken to the pot

Stir well to coat the pieces in the roucou. Cook uncovered for about 2 minutes, then drizzle in 1 tbsp reduced sodium soy sauce.​ Stir to combine and coat thoroughly, then cover and allow the chicken to cook for another 8 minutes to absorb the colour and deepen flavour.

Add aromatics and vegetables

Add remaining green seasoning, chive, chadon beni, garlic, onion, pumpkin and carrots. Cover and cook for 2-3 minutes, until chicken is mostly cooked and vegetables begin to soften.

Add rice and pigeon peas

Rinse rice until water runs clear. Add rice and peas to the pot along with celery fresh, thyme. Stir to combine and allow to toast for 2–3 minutes.

Add liquid and simmer

​Pour​ coconut milk into the pot with bay leaves and cinnamon stick, to cover rice by about 1 inch (add hot water as needed). Bring to a boil, then reduce heat, add scotch bonnet pepper (optional), cover, and simmer for 20–25 minutes until rice is tender and liquid has absorbed. Stir halfway through to prevent sticking. Turn off heat and let pelau rest covered for 5 minutes for carry over cooking. Add salt to taste, as needed.

Plating: Follow the Healthy Caribbean Plate Model

Serve half of the plate with pelau, fill half your plate with the fresh salad ​and light coleslaw and ¼ sliced avocado (healthy fats).​ This balance keeps the meal satisfying while supporting better portion control, heart health, and blood sugar management.