Pelau is a stew from Trinidad made with either beef or chicken. The unique flavour comes from searing the meat in caramelised sugar then simmering with rice, coconut milk and peas. Serve accompanied with slices of tomato, avocadoes or cucumber.
Recipe by: TRINIREDLOCKS
Chicken cooked in a spicy sauce with chorizo and prawns.
Recipe by: Chris Tolman
This is a Caribbean one-pot dish which includes a hearty combination of chicken, fish, rice and vegetables. Serve hot!
Recipe by: Kemoy
A Mexican-inspired quick chicken dish that is great for a midweek supper. An added bonus: it's a one-pot meal, so less washing up!
Recipe by: Carol Alter
I have always loved Cajun foods but my wife doesn't like the spice - so I made my traditional Jambalaya without the heat. Everyone loved this recipe and I hope you will too.
Recipe by: Grant Michel
I love pilau rice, so I came up with this Indian-inspired version that is a meal in itself!
Recipe by: jen
Kidney beans simmered with onion, pepper, garlic, tomato purée and rice. A perfect one-pan meal. Leftovers are tasty wrapped in a tortilla, too.
Recipe by: Chris Barila
Chicken is an excellent source of protein and without its skin is also low in fat.
Recipe by: Rachel Warren Chadd
A typical Cajun recipe, this is full of spicy, complex flavours. With lots of rice and vegetables, it is a great dish to make a small amount of meat go a long way, and offers a healthy balance of protein and carbohydrate.
Recipe by: Azmina Govindji
This lightly curried rice dish makes a simple yet satisfying vegetarian meal, with the chickpeas providing valuable protein. Serve with a yoghurt raita and mango chutney. A fresh, green, baby spinach leaf salad would also make a good accompaniment.
Recipe by: Maggie Pannell