Pelau is a beloved one-pot dish originating from the Caribbean, particularly Trinidad and Tobago. This flavorful meal typically features seasoned chicken or beef cooked with rice, pigeon peas, and caramelized sugar. The dish reflects the diverse culinary influences of the region, including African, Indian, and indigenous Caribbean flavors. Originally a dish of African origin, pelau has evolved over time, incorporating local ingredients and cooking techniques. It has become a staple in Caribbean cuisine, enjoyed for its rich taste and simplicity of preparation.

Ingredients:

- 2 lbs chicken or beef, cut into pieces

- 2 cups rice

- 1 cup pigeon peas (canned or soaked overnight)

- 1 onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 2 tomatoes, chopped

- 2 tablespoons brown sugar

- 2 tablespoons vegetable oil

- 2 cups chicken or beef broth

- 1 teaspoon thyme

- Salt and pepper to taste

Instructions:

- In a large pot, heat oil over medium heat. Add brown sugar and cook until it caramelizes.

- Add chicken or beef pieces and brown on all sides.

- Stir in onions, garlic, bell pepper, and tomatoes. Cook until vegetables are softened.

- Add rice, pigeon peas, thyme, salt, and pepper. Stir to combine.

- Pour in chicken or beef broth and bring to a boil.

- Reduce heat to low, cover, and simmer for about 25-30 minutes, or until rice is cooked and liquid is absorbed.

- Once cooked, fluff the pelau with a fork and serve hot.

Enjoy your delicious and comforting pelau!

Nutrition Value:

Chicken or Beef (2 lbs):

  - Calories: Approximately 1400 kcal (700 kcal per pound)

  - Carbohydrates: Negligible

  - Protein: Around 200 grams (100 grams per pound)

  - Fat: Approximately 64 grams (32 grams per pound)

  - Sodium: Depends on seasoning, typically low without added salt

  - Cholesterol: Varies (around 600 mg for chicken, 300 mg for beef)

  - Vitamins: B vitamins (especially B12), zinc, iron

  - Minerals: Iron, zinc, phosphorus

Benefit: Protein for muscle repair and growth, iron for oxygen transport, zinc for immune function.

Rice (2 cups):

  - Calories: Approximately 400 kcal

  - Carbohydrates: Around 88 grams

  - Protein: About 8 grams

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Some B vitamins, especially niacin and thiamine

  - Minerals: Magnesium, phosphorus

Benefit: Provides energy from carbohydrates, some essential B vitamins, and minerals for bone health and energy metabolism.

Pigeon Peas (1 cup):

  - Calories: Approximately 230 kcal

  - Carbohydrates: Around 40 grams

  - Protein: About 15 grams

  - Fat: Around 1 gram

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Folate, thiamine (B1)

  - Minerals: Iron, magnesium, potassium

Benefit: Rich in protein, fiber, and various vitamins and minerals, including folate for cell division and iron for blood health.

Onion (1, chopped):

  - Calories: Approximately 40 kcal

  - Carbohydrates: Around 10 grams

  - Protein: About 1 gram

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Vitamin C, B6

  - Minerals: Potassium

Benefit: Contains antioxidants, supports immune function, and provides flavor.

Garlic (2 cloves, minced):

  - Calories: Approximately 10 kcal

  - Carbohydrates: Around 2 grams

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Vitamin C, B6

  - Minerals: Manganese, selenium

Benefit: Known for its immune-boosting properties and contains antioxidants.

Bell Pepper (1, chopped):

  - Calories: Approximately 25 kcal

  - Carbohydrates: Around 6 grams

  - Protein: About 1 gram

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Vitamin C, A, B6

  - Minerals: Potassium

Benefit: High in vitamin C, antioxidants, and fiber, supports immune function and eye health.

Tomatoes (2, chopped):

  - Calories: Approximately 50 kcal

  - Carbohydrates: Around 10 grams

  - Protein: About 2 grams

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Vitamin C, A, K, potassium

  - Minerals: Manganese

Benefit: Rich in antioxidants, particularly lycopene, which may reduce the risk of certain cancers and heart disease.

Brown Sugar (2 tablespoons):

  - Calories: Approximately 90 kcal

  - Carbohydrates: Around 24 grams

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Negligible

Benefit: Provides sweetness and flavor but lacks significant nutritional value.

Vegetable Oil (2 tablespoons):

  - Calories: Approximately 240 kcal

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Around 28 grams

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Vitamin E

  - Minerals: None

Benefit: Source of healthy fats, particularly monounsaturated and polyunsaturated fats, and vitamin E, an antioxidant.

Chicken or Beef Broth (2 cups):

  - Calories: Approximately 20 kcal (depends on type)

  - Carbohydrates: Around 1-2 grams

  - Protein: About 2-4 grams

  - Fat: Negligible

  - Sodium: Varies (can be high in store-bought versions)

  - Cholesterol: Varies

  - Vitamins: Some B vitamins (especially if homemade)

  - Minerals: Sodium, potassium (if homemade)

Benefit: Provides flavor and moisture, can also contribute some vitamins and minerals.

Thyme (1 teaspoon):

  - Calories: Approximately 3 kcal

  - Carbohydrates: Around 1 gram

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Vitamin C, K

  - Minerals: Iron, manganese

Benefit: Contains antioxidants and has been linked to various health benefits, including anti-inflammatory properties.

Salt and Pepper (to taste):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on usage

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Sodium (from salt)

Benefit: Enhances flavor, but excessive consumption of salt may contribute to high blood pressure.