Trinidad Recipes

TRINIDAD CHICKEN PELAU

INGREDIENTS 

1 lb — boneless, skinless chicken thighs

2 tbsps —  green seasoning

2 tsps — grated garlic

1 tbsp — Worcestershire sauce

1 tbsp — soy sauce

1 tbsp —  tomato ketchup

2 tbsps — vegetable or canola oil

3 tbsps — cane sugar or brown sugar

2 cups — parboiled rice, washed and drained

¾ cup — coarsely chopped onion

½  cup — coarsely chopped red bell pepper

2 cups — canned pigeon peas

1 cup — diced carrots, optional

2 cups — fresh coconut milk

2 cups — chicken stock or water

1 — whole Scotch bonnet pepper

½ cup — thinly scallions (chive)

Freshly ground pepper, to taste

Kosher salt, to taste

DIRECTIONS

1 In a large bowl, place the chicken, green seasoning, garlic, Worcestershire sauce, soy sauce, and ketchup, along with salt and pepper to taste.

2 Toss to mix and coat the chicken with the seasonings. Set aside and let marinate for at least 1 hour.

3 Pour the oil into a large pot and place over medium-high heat. Let it heat until hot but not smoking.

4 Make the burnt sugar by sprinkling the cane sugar into the hot oil in an even layer. Let the sugar melt until it starts to froth and bubble.

5 As soon as the edges of the froth/bubbles start to turn a slight shade darker, immediately add the seasoned chicken. Stir to mix and coat with the burnt sugar. Let cook for 7 to 10 minutes.

6 Add the rice to the pot, stir to mix, and cook for 3 minutes.

7 Add the onion, red bell pepper, pigeon peas, and carrots (if using) and cook for 1 minute. Pour in the coconut milk and the chicken stock or water. Season with salt and pepper to taste.Toss in the whole Scotch bonnet pepper. Bring the mixture to a boil and cover the pot.

8 Once it reaches a boil, partially remove the lid and continue to boil for an additional 7 to 8 minutes. Cover the pot fully, reduce the heat to low, and let cook for 25 to 30 minutes or until all the liquid has been absorbed.

9 Sprinkle the green onions on top and fold into the pelau. Taste and adjust seasonings with salt and pepper if necessary. Serve hot or at room temperature and enjoy!  

APPROXIMATE MACROS PER SERVING: 343 G CALORIES ■ 0 G PROTEIN ■ 33 G CARBS ■ 13 G FAT

DHALPURI ROTI

INGREDIENTS

1 cup- yellow split peas

Salt, to taste

FILING:

4 cloves — garlic, chopped

Hot chile peppers, to taste

2 tsp — ground cumin

DOUGH:

4 cups — all purpose flour, plus more for dusting

4 tsp —  baking powder

1 tsp — sugar

1/2 tsp —  salt

1 ½ tsp — oil

1 ¼ cups — water, lukewarm; or more as needed

COOKING:

½ cup- oil, for brush

DIRECTIONS

1 Grease a baking sheet and set aside. Knead the rested dough for 1 to 2 minutes on a floured surface.

2 Cut the dough into 10 to 12 equal pieces. Using a food scale will help in dividing the dough into equal parts.

3 Working with 1 piece of dough at a time, pat each piece into a round disk of about 3 inches in width.

4 Place the disk of dough in one hand and form a cup. Using a tablespoon, add some filling into the cup without overstuffing it. Pinch the ends of the dough together to seal in the filling.

5 Place the stuffed dough seam-side down on an oiled baking sheet. Pat each stuffed dough ball with a little oil to prevent a skin from forming.

6 Repeat the process with the remaining pieces of dough and the remaining filling. Cover the stuffed dough with plastic wrap and let rest for 30 minutes

7 Flour a work surface and rolling pin. Prepare a basket, lining it with a clean tea towel and kitchen paper. Cut 10 to 12  pieces of waxed paper. Take 1 of the stuffed dough balls and flatten it with your hand.

8 Working from the center, start rolling the dough back and forth.

9 Turn the dough by 90 degrees and keep rolling and turning until you have a round, thin disk of dough. You may need to dust the rolling pin and work surface with extra flour as you handle the dough. Repeat the flattening process until all the dough balls are ready for the griddle.

10 Heat a tawah, flat iron griddle, or a 10- to 12-inch cast-iron skillet over medium heat. Dust off any excess flour and place a disk of rolled dough on the hot griddle. Let cook until parts of the dough start to puff up with little bubbles.

11 Immediately flip the puri, brush with oil, let cook for 30 seconds.

12 Flip again, brush with oil, and cook for another 30 to 45 seconds. Remove from the heat with a flat spatula. Reduce heat if the puri is browning too quickly and not cooking through.

13 Place the cooked puri in the prepared basket. Repeat the process until all disks are cooked. To prevent the puris from sticking together, place one of the waxed paper pieces between each dhal puri as it is added to the basket. Enjoy hot or warm!

APPROXIMATE MACROS PER SERVING: 350 G CALORIES ■  17 G PROTEIN ■  58 G CARBS ■  2 G FAT

DHALPURI ROTI

Product name Unit price Quantity
ILIADA EV OLIVE OIL 750ML $96.95 1 Add to cart
REGAL BAKING POWDER 454G $10.25 1 Add to cart
DEMERARA GOLD SUGAR 500KG $6.00 1 Add to cart
BADIA CRUSHED RED PEPPER 1.25OZ $31.50 1 Add to cart
REGAL SPLIT PEAS $7.00 1 Add to cart

SHRIMP CREOLE

1 lb — large shrimps cleaned and deveined

2 tbsp — olive oil

4 – 5 — garlic cloves chopped

2 tbsp —  tomato paste (organic preferably)

1 cup —  shallots or white onions chopped or julienned or sliced

1 tbsp — parsley chopped finely

⅛ tsp — hot pepper thinly sliced and no seeds

½ cup — water

Salt and pepper to taste

Few drops of lemon or lime juice

DIRECTIONS

1 Deveined shrimps and clean with lemon or lime quickly. Rinse with cold water, pat dry and set aside.

2 In a large skillet deep enough to hold shrimps, heat oil, add garlic and shrimps. Let cook while stirring for about 2 minutes. Add salt and pepper to taste and let cook for 1 additional minute.

3 Remove shrimps from heat and set aside. In the same skillet, add tomato paste and stir to mix with remaining oil and garlic left in the pan. Add shallots or onions, parsley, hot pepper and stir to incorporate. Add water, salt and pepper to taste and let simmer until the sauce thickens.

4 Return shrimps to skillet, add a few drops of lemon or lime juice, stir and let cook thoroughly for about 2 – 3 minutes. Remove from heat and serve immediately with rice or boil/fried root vegetables

APPROXIMATE MACROS PER SERVING: 226 G CALORIES ■  32 G PROTEIN ■  34 G CARBS ■  4 G FAT

FRIED BAKE AND SHARK

INGREDIENTS

1 lb  — boneless shark meat or other firm-fleshed white fish, cut into 4 × 1-inch strips

2 tbsp  — lime juice

2 cloves  — garlic, finely chopped

2 tbsp  — green seasoning

2 cups  — all purpose flour

1 tsp  — coarse salt

1 tsp  — freshly ground black pepper

½ tsp  — cayenne pepper powder

½ tsp  — dried oregano

1 cup  — canola oil

4  — large bakes, sliced in half horizontally

Chadon Beni Sauce or Hot Pepper Sauce

BAKE

2 cups  — all purpose flour (329 grams)

2 1/2 tsps  — baking powder 

1/8 tsp  —  instant yeast

1/2 tsp  — sugar

1/2 tsp  — salt

5 tbsps  — unsalted butter, softened 

3/4 cup  — warm water

Vegetable oil, for frying

DIRECTION

SHARK

1 Put the fish in a glass or non-reactive bowl and pour the lime juice over it. Let stand for a few minutes. Add the garlic and green seasoning and toss to coat fish. Cover and refrigerate for 1 hour.

2 Combine the flour, salt, black pepper, cayenne pepper, and oregano. Heat the oil in a large skillet until hot. Dredge the shark pieces on all sides in the seasoned flour, then drop into the hot oil. Fry until golden brown on all sides, about 10 minutes. Drain on paper towels or on a rack set over a baking sheet.

3 Place some of the fried fish on each of the sliced bakes and sprinkle with Chadon Beni Sauce or Hot Pepper Sauce.

BAKE

APPROXIMATE MACROS PER SERVING: 125 G CALORIES ■  2 G PROTEIN ■  22 G CARBS ■ 3  G FAT

TRINI DOUBLES

INGREDIENTS

1⁄3 cup  — warm water (100 110 F)

1⁄4 tsp — sugar

1 tsp — yeast

 2 cups — all purpose flour

1⁄2 tsp —  salt

1 tsp — ground turmeric

1 tsp — ground cumin

1⁄2 tsp —  ground black pepper

16 oz — can chickpeas (garbanzo beans)

1 tbsp —  canola oil

1 — onion, thinly sliced

3 — garlic cloves, minced

4 1⁄2 — teaspoons curry powder

salt & freshly ground black pepper

canola oil (for frying)

hot pepper sauce, for serving

finely shredded cucumber

DIRECTIONS

DOUGH

1 Place the warm water, sugar, and yeast in a separate small bowl. Set aside until the mixture bubbles.

2 In a large bowl combine the flour, salt, turmeric, cumin, and black pepper. Stir the yeast mixture into the flour mixture and add additional lukewarm water as needed about 1/2 cup until the mixture comes together into slightly firm dough. Knead until smooth and elastic and cover with a damp cloth. Set aside in a warm place to rise until doubled in size, about an hour.

3 To make the filling.

4 If using dried chickpeas, drain, place in a pot with 6 cups of fresh water. Simmer for about 1 hour, or until tender. Drain and set aside.

5 If using canned chickpeas, drain in a colander and rinse well with cold water. Set aside.

6 Heat the oil in a heavy skillet and add the onion. Cook until translucent. Add the garlic and stir well, frying for 1 minute more. Add the curry powder and mix well. Cook for 30 seconds and add 1/4 cup of water. Stir in the chickpeas, cover and simmer for 5 minutes. Remove the lid and add 1 more cup of water. Stir in the cumin, and salt and pepper, and lower the heat. Simmer until the chickpeas are very tender. Set aside.

7 To complete the doubles: Punch down the dough and allow it to sit for 10 minutes. Pinch off walnut-size pieces of dough and flatten each into a circle about 4 ½ inches in diameter. Dampen your hands with water if the dough is sticky.

8 Heat about 1 cup of canola oil, at least 3 inches deep in a frying pan or medium saucepan. Test the oil by sprinkling a bit of flour into it. If the flour bubbles and sizzles the oil is ready. Add the dough circles and fry, turning once, until lightly browned on both sides, about 40 seconds. Place 2 tablespoons of chickpeas on each piece of fried dough. Add the pepper sauce, Kuchela, and cucumber, if desired. Top with another piece of fried dough. Serve.

APPROXIMATE MACROS PER SERVING: 300 G CALORIES ■ 10 G PROTEIN ■  51 G CARBS ■ 12 G FAT

FISH BROTH

INGREDIENTS

1-2 lbs — fish,chopped

1 tbsp — butter

1-2 tbsp — olive oil

1- Large onion chopped

3 — cloves garlic minced

1 tsp —  minced ginger (optional)

2-3 tbsps — fresh green seasoning

1 tsp — thyme

1— large carrot sliced

2 — stalks of celery chopped

2 — tomatoes chopped

2 cups — provision of your choice or some of each – cassava, sweet potato, potato, dasheen, eddoes and small piece of pumpkin

2 — green figs 

6-8 cups — water 

Salt and pepper to taste

DIRECTIONS

1 In a large soup pot heat butter and oil to medium heat and add the onion, carrot, and celery and sauté for 5-8 minutes until they are softened.

2 Add in the garlic, tomatoes, ginger if using, thyme and green seasoning and sauté until tomatoes break down. Season well with salt and pepper.

3 Add the broth (fish or even chicken for more flavor) or water and let the veggies simmer for another 5-10 minutes allowing them to cook down further

4 Add your provision (fresh or frozen — no shame in using frozen provision packs) and continue to simmer until the provision is just about cooked

5 Add your seasoned fish and simmer until the fish is flaky and cooked though approx. 10-15 minutes.

6 Add more water or broth as needed and test for salt and pepper.

7 Add the dumplings as well if using and haven’t pre-cooked them otherwise add them closer to the end of cooking time.

APPROXIMATE MACROS PER SERVING:  374 G CALORIES ■  33 G PROTEIN ■  29 G CARBS ■  5 G FAT

TRINI PARATHA ROTI (BUSS UP SHUT)

INGREDIENTS 

4 cups — flour

6 tbsps — ghee (Ghee is clarified butter) or 6 tbsp- butter (Ghee is clarified butter)

4 tsps — baking powder

2 tsps — oil

1⁄2 tsp — salt

1 3⁄4 cups — water

DIRECTIONS

1 Sift and mix the flour, baking powder and salt. Add enough water. Knead to a soft dough and form four loyas or balls and leave to “rest” for about 15 – 30 minutes.

2 Roll out the dough after “resting”. Spread butter or ghee and sprinkle it with flour.

3 Make a cut from the center out to the edge and roll making a cone.

4 Press the peak and flatten the center of the cone. Leave to “rest” for about 15 – 30minutes.

5 Afterward, roll out on a floured board.

5 Using the flat side of a cup or other utensil, dip into butter or ghee and coat an already hot tawah. Place the dough onto the tawah.

6 Spread the ghee or butter on one side using the flat edge of the cup, then turn over onto the other side to cook. Spread butter or ghee on the other side the same way.

7 When cooked on both sides use a dabla to break up the roti to give the ripped up, flaky appearance. You can alternatively, wrap the roti in a clean cloth and beat with your hands or bailna.

8 The finished buss up shut ready to be served.

APPROXIMATE MACROS PER SERVING:  349 G CALORIES ■  5 G PROTEIN ■ 43 G CARBS ■ 16 G FAT

TRINI PARATHA ROTI (BUSS UP SHUT)

Product name Unit price Quantity
LOTUS SOYABEAN OIL 900ML $17.00 1 Add to cart
LION BAKING POWDER 225GR $6.25 1 Add to cart
COW BRAND PURE GHEE 2KG $259.25 1 Add to cart
GOLD SEAL ALL PURPOSE FLOUR 1KG $7.25 1 Add to cart

STEWED CHICKEN

INGREDIENTS

3 lbs — chicken pieces

2 -3 — garlic cloves, finely chopped 

1 tsp — salt

2 tbsp — oil

3 tbsp — brown sugar

1— maggi chicken bouillon cube

2 cups — water 

1 tsp — hot pepper sauce 

1 tbsp — golden ray cooking margarine 

1 tbsp — coconut cream

1 — tomatoes, rough chopped

1 tbsp — Angostura bitters 

1 — Worcestershire sauce 

4 — bunches chives

4 — bunches Spanish thyme

4 — bunches French thyme

1 bunch fresh culantro (chadon beni)

10 — pimento pepper 

4 — stalks celery & leaves

DIRECTIONS

SEASONING

Put all the seasoning ingredients into your blender or food processor and process dry or with a minimum amount of water. Store in the fridge. Season chicken with bitters, green seasoning, salt and black pepper and leave to marinate in the fridge for 1/2 hour or longer if you have the time.

CHICKEN

1 Heat oil in a heavy pot, add sugar and garlic and let caramelize. Stir once or twice so that the garlic doesn’t burn.

2 The sugar will go from the colour of peanut butter to a bubbling, dark, reddish brown. When the outer edges start to turn an even darker brown , add all the chicken to the pot.

3 Do not stir. Let the water generated by the addition of the chicken dry out some and give chicken a chance to caramelize. Turn chicken and let rest again for the other side to caramelize. Repeat this process, turning chicken occasionally so that it browns on all sides until sauce gets gooey. Add a few tablespoons of water so the sauce will not dry out too quickly but keep it at this thickened stage until the chicken is brown.Let the liquid dry out, turning chicken occasionally so that it browns on all sides. When chicken is nice and brown, add the Worcestershire sauce, 2 cups or more of water to cover the chicken or two cups of broth.

4 Add hot pepper sauce; cover pot and bring to a boil. Remove the pot cover part of the way as you want the liquid to start drying up. If liquid dries out too quickly, add more water.

5 Cook on medium heat until the chicken is tender.

6 Once the chicken is cooked, let liquid dry out until the sauce in the pot is no longer watery.

7 Serve with hot rice, salad or vegetables.

APPROXIMATE MACROS PER SERVING: 310 G CALORIES ■ 22 G PROTEIN ■ 9 G CARBS ■  21 G FAT

ALOO PIE

INGREDIENTS

2 cups — all purpose flour
2 tsp — baking powder
½ tsp — salt
¾ cup — water
4 — potatoes
1 tsp — ground geera (cumin)
1 tsp — hot pepper sauce
1 ½ tsp — salt, to taste
oil for frying

DIRECTIONS 

1 Mix flour, baking powder, salt and water and knead lightly.

Set aside to relax, covered with a bowl or wet cloth.

2 Peel and boil potatoes in salt water until tender.

3 Mash potatoes well.

4 Season filling with salt, black pepper, hot pepper and ground geera.

5 Divide dough into 9 loyah (balls). Flatten balls into 4″ circles and fill with potato.

6 Wet one edge with water, fold over and seal, enclosing all potato and flatten the pie between your hands as much as possible without breaking the seal.

7 Fry in deep oil until golden brown.

Drain on paper towels to cool and enjoy!

APPROXIMATE MACROS PER SERVING: 228 CALORIES ■  G PROTEIN ■    29 G CARBS ■ 10 G FAT

ALOO PIE

Product name Unit price Quantity
MR.CHEF BLACK PEPPER 40GR $7.00 1 Add to cart
CHIEF GROUND ROASTED GEERA 85G $8.50 1 Add to cart
HIBISCUS ALL PURPOSE FLOUR 10KG $61.75 1 Add to cart
REGAL BAKING POWDER 227G $5.75 1 Add to cart

CALLALOO

INGREDIENTS

12 — dasheen, eddo, or taro leaves, coarsely chopped

7 — large okra, cut into 1-inch pieces

2 tsps — salted butter

¼ cup — diced onions

4 — pimentos, coarsely chopped

1 —piece salt pork or crab

3 — leaves fresh thyme

4 — green onions, coarsely chopped

1  — chicken bouillon cube, crushed

3 cups — water

1 cup — coconut milk

1 — small scotch bonnet pepper

Kosher salt, to taste

DIRECTIONS

1 Add all ingredients—dasheen, okra, butter, onions, pimentos, thyme, scallions, bouillon cube, and coconut milk—except the scotch bonnet pepper and the salt to a large pot. Stir to mix.

2 Cover and bring to a light boil over medium heat, allowing the callaloo to cook for 15 minutes.

3 Add the whole scotch bonnet pepper.

4 Cover the pot again and allow to cook for an additional 15 minutes or until the ingredients are cooked through and vegetables are very soft.

5 Remove the hot pepper, crab, and salt meat from the pot.

6 Use an immersion blender to puree the mixture. Add salt to taste, if necessary.

7 Pour the soup into a large serving bowl and garnish with the hot pepper and crab.

APPROXIMATE MACROS PER SERVING: 58 G CALORIES ■  2 G PROTEIN ■  5 G CARBS ■  8 G FAT

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