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Country Captain Chicken

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Country Captain Chicken
  • Prep Time 35 min
  • Total Time 1 hr 10 min
  • Servings 4
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Enjoy a better-for-you version of this classic Southern chicken stew. From Prevention Healthy Cooking.

Ingredients

1/4
cup sliced almonds
4
boneless skinless chicken breasts (about 1 1/4 lb)
1/2
teaspoon salt
2
tablespoons whole grain pastry flour
1
tablespoon olive oil
1
medium onion, chopped
2
bell peppers, chopped
2
cloves garlic, finely chopped
1
tablespoon curry powder
1/2
teaspoon dried thyme
1
can (14.5 oz) organic diced tomatoes
1/4
cup dry red wine or chicken broth (from 32-oz carton)
3
tablespoons dried currants

Directions

  • 1 In small nonstick skillet, toast almonds over medium heat, stirring often, 3 to 4 minutes or until lightly toasted. Tip onto a plate; let cool.
  • 2 Cut chicken breasts crosswise in half. Season with 1/4 teaspoon of the salt. Lightly coat with flour, patting off excess. In a 5-quart saucpean or Dutch oven, heat oil over medium heat. Add chicken; cook 3 minutes on each side or until lightly browned but not cooked through. Remove chicken to a plate.
  • 3 Add onion and bell peppers to the saucepan. Cook and stir 5 minutes or until vegetables are softened. Stir in garlic, curry powder, thyme and remaining 1/4 teaspoon salt. Cook 1 minute, stirring constantly. Add tomatoes (with juice) and wine; heat to boiling. Reduce heat; simmer 5 minutes. Stir in currants.
  • 4 Return chicken to saucepan, pushing it down into the sauce. Heat to boiling. Reduce heat and partially cover saucepan. Cook 10 to 15 minutes or until an instant-read thermometer inserted into the thickest part of chicken reads 160°F and juices run clear. Sprinkle with almonds.
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Tips  

Skinless chicken breasts provide the high-quality protein you need to feel satisfied for hours.

The Sugar Solution Cookbook (2006) p. 269

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
330
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
17%
(
Saturated Fat
2g
10%
,
Trans Fat
0g
)
Cholesterol
90mg
29%
Sodium
610mg
25%
Potassium
540mg
15%
Total Carbohydrate
21g
7%
(
Dietary Fiber
4g
18%
,
Sugars
7g
)
Protein
35g
Daily Value*:
Vitamin A
20%
20%
Vitamin C
60%
60%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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