Trinidadian Curry Chicken with Brown Rice (Healthy Meal Prep Version)

Meal: Trinidadian Curry Chicken with Brown Rice

This nutritious and flavorful Trinidadian curry chicken is served with wholesome brown rice and steamed vegetables for a balanced meal. Perfect for meal prep, this dish provides lean protein, fiber-rich carbs, and healthy fats while keeping the traditional island flavors intact.

Ingredients (Makes 4 Servings)

For the Curry Chicken:

• 1 ½ lbs chicken (bone-in or boneless, skin removed)

• Juice of ½ lime (for cleaning)

• 2 tbsp green seasoning (blend of thyme, garlic, scallions, and parsley)

• 1 tbsp curry powder

• ½ tsp turmeric

• ½ tsp geera (ground cumin)

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp all-purpose seasoning

• 1 tbsp coconut oil

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1 pimento pepper, diced (or ½ bell pepper)

• 1 small potato, diced (optional)

• 1 cup water or low-sodium chicken broth

• 1 sprig thyme

• 1 scotch bonnet pepper (optional, for spice)

  
  

For the Brown Rice:

• 1 cup brown rice

• 2 cups water or low-sodium broth

• ½ tsp salt

  
  

For the Steamed Vegetables (Side Option):

• 1 cup carrots, sliced

• 1 cup broccoli florets

• 1 cup cabbage, shredded

  
  

Steps

1. Prepare & Season the Chicken

• Clean chicken with lime juice and rinse with water.

• Season with green seasoning, salt, black pepper, and all-purpose seasoning. Let marinate for 30 minutes (or overnight for more flavor).

2. Cook the Brown Rice

• Rinse brown rice under running water.

• In a pot, bring 2 cups of water or broth to a boil. Add rice and salt, cover, and simmer for 25-30 minutes until tender.

3. Cook the Curry Chicken

• Heat coconut oil in a large pot. Sauté onions, garlic, and pimento pepper for 2 minutes.

• Mix curry powder, turmeric, and geera with ¼ cup water to form a paste. Add to the pot and cook for 1 minute until fragrant.

• Add seasoned chicken, stirring well to coat with curry. Cook uncovered for 5 minutes until browned.

• Pour in water/broth, add thyme, scotch bonnet (if using), and potatoes.

• Cover and simmer for 20-25 minutes, stirring occasionally, until chicken is tender and sauce thickens.

4. Steam the Vegetables

• In a pot of boiling water, steam carrots, broccoli, and cabbage for 3-5 minutes until just tender.

5. Serve & Enjoy!

• Plate the curry chicken with brown rice and a side of steamed vegetables.

  
  
  
  

  

  
  
  
  

Nutritional Breakdown (Per Serving - 1 Plate)

• Calories: ~480 kcal

• Protein: ~45g

• Carbohydrates: ~50g

• Fats: ~12g

  
  

Macronutrient Proportions

• Protein (45g | 40%) – Chicken

• Carbohydrates (50g | 45%) – Brown rice, vegetables

• Fats (12g | 15%) – Coconut oil