Trinidad and Tobago • Caribbean • medium • 60 mins
Trinidad and Tobago Oil Down
Description
Oil Down is a hearty one-pot dish that is a staple in Trinidad and Tobago, featuring a rich combination of breadfruit, coconut milk, and various meats or vegetables. It holds cultural significance as a comfort food often enjoyed during family gatherings and celebrations.
Ingredients
- 1 large breadfruit, peeled and cut into chunks
- 2 cups coconut milk
- 1 pound chicken, cut into pieces
- 1 pound smoked sausage, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 sprigs thyme
- 1 Scotch bonnet pepper, whole
- 2 carrots, sliced
- 1 bell pepper, chopped
- Salt to taste
- Black pepper to taste
- 2 tablespoons vegetable oil
- 2 cups water
Instructions
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, sautéing until fragrant.
- Add the chicken pieces and smoked sausage, browning them on all sides.
- Stir in the thyme, Scotch bonnet pepper, carrots, and bell pepper.
- Pour in the coconut milk and water, bringing the mixture to a boil.
- Add the breadfruit chunks, ensuring they are submerged in the liquid.
- Season with salt and black pepper to taste.
- Reduce the heat to low, cover the pot, and simmer for about 30-40 minutes until the breadfruit is tender and the flavors meld together.
- Remove the Scotch bonnet pepper before serving.
- Serve hot, enjoying the rich and comforting flavors.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: dairy-free, gluten-free
⚠️ Allergens: nuts, shellfish
Health Benefits
Oil Down is rich in dietary fiber from breadfruit and carrots, which supports digestive health and helps maintain stable blood sugar levels. The coconut milk provides healthy fats that can promote heart health, while the chicken and sausage offer protein essential for muscle repair and overall strength. The inclusion of garlic and thyme adds antioxidants and anti-inflammatory properties that contribute to overall wellness. Additionally, being dairy-free and gluten-free makes it suitable for those with dietary restrictions.
Cultural Significance
Oil Down is often associated with family gatherings and communal meals in Trinidad and Tobago. It reflects the island’s diverse culinary influences, combining African, Indian, and indigenous ingredients and techniques.
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