Eating AUTHENTIC CARIBBEAN FOOD in ST. LUCIA | St. Lucia Food & Rum Tasting

sausage

🥗Healthier: turkey sausage

💰Cheaper: ground beef

Turkey sausage reduces fat while maintaining flavor.

seafood

🥗Healthier: chicken

💰Cheaper: canned tuna

Canned tuna is more affordable and still provides protein.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is cost-effective and neutral in flavor.

stock

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth enhances flavor without extra cost.

Heat olive oil in a large pot over medium heat until shimmering.

Add chopped onions, bell peppers, and celery; sauté until softened, about 5 minutes.

Stir in minced garlic and cook for 1 minute until fragrant.

Add diced tomatoes, cayenne pepper, thyme, and bay leaves; cook for 3-4 minutes to combine flavors.

Incorporate sliced sausage and cook until browned, about 5 minutes.

Add chicken pieces and cook until no longer pink, about 5-7 minutes.

Pour in stock and bring to a simmer; cover and cook for 20 minutes.

Stir in seafood and cook until just done, about 5 minutes.

Season with salt and pepper to taste.

Serve over cooked rice, garnished with chopped parsley and green onions.

Cooking Techniques

Spice Level: