Recipes · Trinidadian · Main Courses
Pelau
One serving has 815 kcal and 42 g protein, and at least a fifth of a woman's daily need of manganese (102%), niacin (96%), selenium (86%), phosphorus (77%), pyridoxine (76%) and thiamin (66%). Ready in 43 minutes.
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- Preparation: 10 min
- Cooking: 33 min
- Makes: 1 serving (533 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, poultry
Ingredients
- 160 g Chicken thighs, boneless, skinless, raw
- 60 g Rice, white, long-grain
- 40 g Pigeon peas, green
- 100 g Coconut milk, canned
- 8 g Sugar, brown
- 25 g Onions, raw
- 4 g Garlic, raw
- 25 g Carrots, raw
- 100 g Chicken broth
- 10 g Vegetable oil
- 0.8 g Salt
Method
- Melt the brown sugar in a dry, heavy pot over medium heat until it turns dark and caramelized, about 2-3 minutes.
- Add the chicken and stir to coat in the caramelized sugar, browning for 3-4 minutes.
- Add the onion, garlic and carrot and fry for 3 minutes, then stir in the rice, pigeon peas, coconut milk, broth and salt.
- Bring to a boil, then cover, reduce the heat to low, and cook for 20-25 minutes until the rice is tender and the liquid is absorbed.
- Let stand covered for 5 minutes, then fluff with a fork before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 815 kcal | 38% |
| Carbohydrates | 74.7 g | |
| Water | 373 mL | |
| Fiber | 4 g | 14% |
| Protein | 42 g | 88% |
| Tryptophan | 0.44 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.52 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 39.3 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 22.5 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 152 mg | |
| Calcium | 94.9 mg | 9% |
| Copper | 0.56 mg | 62% |
| Iron | 8.2 mg | 45% |
| Magnesium | 133 mg | 43% |
| Manganese | 1.8 mg | 102% |
| Phosphorus | 538 mg | 77% |
| Potassium | 1,058 mg | 23% |
| Selenium | 47.5 µg | 86% |
| Sodium | 872 mg | |
| Zinc | 4.4 mg | 55% |
| Thiamin (vitamin B1) | 0.73 mg | 66% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 13.4 mg | 96% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.99 mg | 76% |
| Folate (vitamin B9) | 238 µg | 59% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 122 mg | 29% |
| Vitamin A | 221 µg | 32% |
| Vitamin C | 21.2 mg | 28% |
| Vitamin D (D2 + D3) | 1.6 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 36.2 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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