Barbados Chicken Pilau, a cherished dish from Barbados, blends tender chicken, fluffy rice, vibrant vegetables, and aromatic spices into a delightful one-pot meal. This culinary gem reflects the island's diverse heritage, combining African, Caribbean, and European culinary influences. Originally crafted with local ingredients, it has evolved into a beloved staple for everyday meals and festive gatherings.

Seasoned with smoked paprika and thyme, the chicken is first browned for enhanced flavor. Onions, bell peppers, and garlic add depth during sautéing. Long-grain rice, soaked briefly, absorbs chicken broth, thyme, and pigeon peas, enriching it with protein and texture. Baked to perfection, this dish is then fluffed and optionally garnished with scallions or parsley, ready to be shared and enjoyed with loved ones.

Originally made with local ingredients, this dish has evolved into a staple enjoyed both in everyday meals and during festive occasions, embodying the warmth and hospitality of Barbadian cuisine.

Ingredients:

1- 2 lbs of chicken thighs or drumsticks, skin on and bone-in

2- 3 cups of long-grain rice

3- 1 large onion, diced

4- 1 green bell pepper, diced

5- 1 red bell pepper, diced

6- 2 cloves of garlic, minced

7- 2 tbsp of vegetable oil

8- 2 cups of chicken broth

9- 1 can of pigeon peas (or any type of beans), drained and rinsed

10- 1 tsp of dried thyme

11- 1 tsp of smoked paprika

12- Salt and black pepper to taste

13- Optional: scallions or parsley for garnish

Instructions:

1- Rinse the rice in a fine mesh strainer and let it soak in cold water for about 20-30 minutes.

2- Preheat the oven to 375°F.

3- In a large oven-safe pot or Dutch oven, heat the oil over medium-high heat.

4- Season the chicken with salt, black pepper, and paprika. Add the chicken to the pot and cook until browned on all sides. Remove the chicken from the pot and set aside.

5- In the same pot, sauté the onion, bell peppers, and garlic until softened, about 3-4 minutes.

6- Drain the rice and add it to the pot. Stir to coat the rice with the vegetable mixture.

7- Add the chicken broth, thyme, and a pinch of salt. Stir to combine.

8- Add the browned chicken and pigeon peas to the pot, making sure to push them into the rice mixture.

9- Cover the pot with a tight-fitting lid and transfer it to the oven.

10- Bake for 40-45 minutes, or until the rice is cooked and the chicken is tender.

11- Remove the pot from the oven and let it rest for 5-10 minutes.

12- Fluff the rice with a fork and serve hot, garnished with chopped scallions or parsley if desired.

Notes:

1- You can use any type of chicken pieces for this recipe, but bone-in and skin-on chicken will give you the most flavor.

2- If you don't have an oven-safe pot, you can transfer the mixture to a casserole dish and cover it tightly with foil before baking.

3- You can also add other vegetables like carrots or celery to the mixture, or use different spices to suit your taste.

Nutrition Value:

Here are the approximate nutritional values for the ingredients listed:

1. Chicken Thighs or Drumsticks (2 lbs, skin-on, bone-in):

• Calories: 1300-1400
• Protein: 130-140g
• Fat: 80-90g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Excellent source of protein, which is essential for muscle repair and growth.
• Contains iron, which helps transport oxygen throughout the body.
• Provides zinc, which supports the immune system and metabolism.

2. Long-Grain Rice (3 cups):

• Calories: 600-700
• Protein: 12-15g
• Fat: 0-3g
• Carbohydrates: 135-150g
• Fiber: 0-3g

benefits:

• Good source of complex carbohydrates for energy.
• Contains some essential vitamins and minerals like manganese and magnesium.
• Low in fat and cholesterol.

3. Onion, Large (1 diced):

• Calories: 60-70
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 14-16g
• Fiber: 2-3g

benefits:

• Rich in antioxidants that may reduce the risk of heart disease and certain cancers.
• Contains prebiotic fibers that promote gut health.
• May have anti-inflammatory and antibacterial properties.

4. Green Bell Pepper (1 diced):

• Calories: 25-30
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 6-7g
• Fiber: 2-3g

benefits:

• High in vitamin C, which supports the immune system and skin health.
• Contains antioxidants that may reduce inflammation and protect against certain diseases.
• Good source of fiber, which aids digestion and may help with weight management.

5. Red Bell Pepper (1 diced):

• Calories: 30-35
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 7-8g
• Fiber: 2-3g

benefits:

• Similar benefits to green bell peppers but with the added advantage of containing more lycopene, an antioxidant linked to heart health and cancer prevention.
• Also high in vitamin A, which is important for vision and immune function.

6. Garlic (2 cloves, minced):

• Calories: 10-20
• Protein: 0-1g
• Fat: 0g
• Carbohydrates: 2-5g
• Fiber: 0-1g

benefits:

• Contains compounds with potential medicinal properties, such as allicin, which may help lower cholesterol and blood pressure.
• Has antibacterial and antiviral properties.
• May boost the immune system and reduce the severity of colds and flu.

7. Vegetable Oil (2 tbsp):

• Calories: 240-260
• Protein: 0g
• Fat: 28-30g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Provides essential fatty acids that are important for brain function and cell membrane structure.
• Contains vitamin E, an antioxidant that helps protect cells from damage.
• Can help improve cholesterol levels when used in moderation.

8. Chicken Broth (2 cups):

• Calories: 20-30
• Protein: 2-3g
• Fat: 0-1g
• Carbohydrates: 2-3g
• Fiber: 0g

benefits:

• Hydrating and comforting, especially when sick.
• Contains some minerals and electrolytes that support hydration and balance in the body.

9. Pigeon Peas (1 can, drained and rinsed):

• Calories: 300-350
• Protein: 15-20g
• Fat: 2-3g
• Carbohydrates: 55-60g
• Fiber: 15-20g

benefits:

• Good source of plant-based protein and fiber.
• Contains vitamins and minerals like iron, magnesium, and potassium.
• May help improve digestion and regulate blood sugar levels.

10. Dried Thyme (1 tsp):

• Calories: 5
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

benefits:

• Contains antioxidants that may help protect against chronic diseases.
• Has antimicrobial properties that may help fight infections.
• Can add flavor without additional salt or calories.

11. Smoked Paprika (1 tsp):

• Calories: 5
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

benefits:

• Contains capsaicin, which may help reduce appetite and increase metabolism.
• Provides some vitamins and minerals, such as vitamin A and iron.
• Adds a smoky flavor without adding calories or fat.

12. Salt and Black Pepper (to taste): Negligible calories, protein, fat, carbohydrates, and fiber.

13. Scallions or Parsley (for garnish): Negligible calories, protein, fat, carbohydrates, and fiber.

• These values are approximate and can vary based on specific brands, cooking methods, and other factors.