Welcome to Teri's Food Therapy, a unique blog here for you to explore. Teri's F.T. blog is mainly Caribbean style food. Cooking has added such value to my life, and I love having the opportunity to share my passions and thoughts with my loyal readers. Read on, and enjoy.

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  • Terissa Skinner-Ballantyne

Ochro Rice

One pot meals are easy, affordable and, more often than not, delicious. Traditional Caribbean one pot meals are inherited from the African influence in the Caribbean, mainly West Africa. While some may view one pot meals as a meal of the impoverished, truthfully it is based on African tradition. We all have our favorites: Pelau, Callaloo soup etc. I myself love a good Ochro Rice with some Salted Meats and a nice Salad at the side. It's simple for those days that we desire something quick and easy but homey and comforting. Here's my recipe and I hope you enjoy.


3 cups White Rice

10-12 medium Ochro (sliced)

0.5 kg Salted Pigtails (chopped)

1 medium Carrot (grated)

1 medium (chopped) Onion

5 cloves Garlic (crushed and chopped)

2 cups Coconut Milk

1/2 tsp Black Pepper

1 Cup Water

5 tbsp Oil

Salt to taste

Hot Pepper to taste


●Rinse salt off chopped pigtails and place in a small saucepan, cover with water and boil for 10-15 mins. Drain water and repeat this process one more time to effectively remove most of the salt from meat. Drain and set aside.

●To a medium sized saucepan on high heat add 2 tbsp oil and allow it to heat up for a few mins.

●Add garlic, onions and hot pepper and saute for at least 30 secs until it starts becoming really fragrant and onion starts becoming translucent.

●Add rice and stir, then add coconut milk and pigtails and stir into rice.

●Season with black pepper and salt, add 1 cups water and allow to simmer turning a few times to ensure rice does not stick to the base of pan

●To a small sauce pan or frying pan add remaining 3 tbsp oil and heat up on medium to high heat, add ochro and saute cooking for 7-10 mins until softened.

●Once 3/4 liquid is absorbed and the rice is tender add ochro and carrots and incorporate. Lower the heat allowing remaining liquid to dissipate and remove from heat.

Serve hot with a nice salad but most important I hope you enjoy.

Note: traditionally with ochro rice everything is cooked together, however in an attempt to not have the rice cooked too soggy I have taken to cooking my ochro separately and adding it to the rice lastly. With food everyone has their way so feel free to find yours.

My Ochro Rice pictured here with my Spicy Cucumber and Tomato Salad.

Salad recipe here ( https://www.terisfoodtherapy.com/post/spicy-cucumber-and-tomato-salad )

Thanks for joining me for another soothing and delicious session of Food Therapy. I hope to see you soon ❤

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