Healthy Pelau

Ingredients

• 2 tablespoons vegetable oil
• 2 tablespoons sugar (white or brown)
• 1 lb chicken breast
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 1/2 cups pigeon peas, soaked overnight or 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 scallion or green onion, chopped including the greens
• 1/4 cup ketchup

Directions

1. 1

   Heat the oil in a heavy pot. Caramelize the sugar well. Add the chicken and stir to coat the chicken with caramel.

2. 2

   Reduce to medium heat. Add garlic & onion. Stir for 1 min until tender.

3. 3

   Add pigeon peas (drained), water and rice. Reduce to low, cover & simmer for 30 minutes.

4. 4

   Mix in remaining agreements, cover and cook until vegetables are tender, about 20 or 30 minutes.