Healthy Pelau

Total Time: 20 mins Preparation Time: 20 mins

Ingredients

• Servings: 6
• 2 tablespoons vegetable oil
• 2 tablespoons sugar ( or brown)
• 1 lb chicken breast
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 1/2 cups pigeon peas, soaked overnight or 1 1/2 cups black-eyed peas
• 2 cups rice, uncooked (do not use instant rice)
• 4 cups water
• 2 cups squash, cubed any yellow squash will work
• 2 carrots, chopped
• 1/4 cup parsley, chopped
• 1 teaspoon dried thyme
• 1 bunch scallions or 1 bunch green onion, chopped including the greens
• 1/4 cup ketchup

Recipe

• 1 heat the oil in a heavy pot. caramelize the sugar well. add the chicken and stir to coat the chicken with caramel.
• 2 reduce to medium heat. add garlic & onion. stir for 1 min until tender.
• 3 add pigeon peas (drained), water and rice. reduce to low, cover & simmer for 30 minutes.
• 4 mix in remaining agreements, cover and cook until vegetables are tender, about 20 or 30 minutes.