Indulge in the vibrant flavors of the Caribbean with Grenada's signature dish, Pelau. This mouthwatering one-pot wonder combines tender chicken, succulent shrimp, or flavorful beef with a medley of aromatic spices, coconut milk, pigeon peas, and hearty grains like rice or barley. Slow-cooked to perfection, each bite of Grenadian Pelau bursts with the essence of island life, offering a tantalizing fusion of savory, sweet, and spicy notes. Served hot and accompanied by fried plantains or a zesty side salad, this iconic dish embodies the rich culinary heritage and warmth of Grenadian cuisine, inviting you to savor the taste of paradise in every forkful.

Here's a recipe for Grenada Pelau:

Ingredients:

• 2 cups long-grain white rice
• 1 lb chicken thighs, boneless and skinless, cut into bite-sized pieces
• 1 cup pigeon peas (canned or soaked overnight if using dried)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced (any color you prefer)
• 1 medium carrot, diced
• 2 cups coconut milk
• 2 cups chicken broth or water
• 2 tablespoons vegetable oil
• 1 tablespoon brown sugar
• 2 tablespoons soy sauce
• 1 tablespoon Worcestershire sauce
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1 teaspoon ground allspice
• Salt and pepper to taste
• Green onions or parsley, chopped (for garnish)

Instructions:

1- In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the chicken pieces and brown them on all sides, then remove them from the pot and set aside.

2- In the same pot, add the diced onion, minced garlic, bell pepper, and carrot. Sauté until the vegetables are softened, about 5 minutes.

3- Stir in the rice, pigeon peas, brown sugar, soy sauce, Worcestershire sauce, thyme, paprika, allspice, salt, and pepper. Cook for another 2-3 minutes to toast the rice and spices.

4- Return the chicken pieces to the pot and pour in the coconut milk and chicken broth (or water). Stir everything together.

5- Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for about 20-25 minutes, or until the rice is cooked and the liquid has been absorbed. Stir occasionally to prevent sticking.

6- Once the rice is cooked through, taste and adjust the seasoning if needed. If the rice is still a bit firm but the liquid has been absorbed, you can add a splash of water and continue cooking until the rice is tender.

7- Once done, remove the pot from the heat and let it sit, covered, for a few minutes to allow the flavors to meld.

8- Serve the Grenada Pelau hot, garnished with chopped green onions or parsley. Enjoy your delicious one-pot Caribbean feast!

Nutritional Values:

Here are approximate nutritional values for the main ingredients in Grenada Pelau per serving (based on a recipe serving 4):

Long-grain white rice (1/2 cup cooked):

• Calories: 120
• Carbohydrates: 26g
• Protein: 2g
• Fat: 0g
• Fiber: 0.5g

benefits:A good source of energy due to its carbohydrates content, provides some protein, and is low in fat. It also contains essential nutrients like iron and B vitamins.

Chicken thighs (4 oz, boneless and skinless):

• Calories: 193
• Protein: 23g
• Fat: 11g
• Saturated Fat: 3g
• Cholesterol: 110mg

benefits:Rich in protein which is essential for muscle growth and repair. Also a good source of vitamins and minerals like niacin, selenium, and phosphorus.

Pigeon peas (1/4 cup cooked):

• Calories: 55
• Carbohydrates: 10g
• Protein: 3g
• Fat: 0g
• Fiber: 2g

benefits:High in protein and dietary fiber, which aids digestion and helps in maintaining a healthy weight. They are also rich in vitamins and minerals like folate, iron, and potassium.

Coconut milk (1/2 cup):

• Calories: 250
• Carbohydrates: 6g
• Protein: 2g
• Fat: 26g
• Saturated Fat: 23g

benefits:Contains healthy fats that provide energy and support brain function. It's also rich in vitamins and minerals like iron and magnesium, and provides a creamy texture to dishes.

Onion (1 medium):

• Calories: 44
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:Low in calories but high in antioxidants and vitamins like vitamin C and B vitamins. Onions also contain compounds that may have anti-inflammatory and anti-bacterial properties.

Bell pepper (1 medium):

• Calories: 25
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:Rich in vitamin C and other antioxidants, which help boost the immune system and protect cells from damage. Bell peppers also provide fiber and vitamin A.

Carrot (1 medium):

• Calories: 25
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:A good source of beta-carotene, which is converted into vitamin A in the body and is essential for eye health. Carrots also provide fiber and other vitamins and minerals like vitamin K and potassium.

Vegetable oil (2 tablespoons):

• Calories: 240
• Fat: 28g
• Saturated Fat: 2g

benefits:Provides essential fatty acids that are important for heart health and brain function. It also contains vitamin E, which has antioxidant properties and helps protect cells from damage.

These values may vary slightly depending on specific brands and preparation methods. Keep in mind that these are approximate values and actual nutritional content may differ. Additionally, the nutritional values do not include seasonings and garnishes.