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Country Captain Chicken

Yield 6 servings.

Ingredients

  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon paprika
  • 1/4 teaspoon ground red pepper
  • 6 (4-ounce) skinned, boned chicken breast halves
  • Vegetable cooking spray
  • 2 tablespoons reduced-calorie margarine
  • 2 cups chopped green pepper
  • 1 1/2 cups chopped onion
  • 1/2 cup chopped fresh parsley
  • 1 1/2 tablespoons curry powder
  • 1 teaspoon pepper
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 2 cloves garlic, minced
  • 1/2 cup raisins
  • 2 (14 1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped
  • 4 cups water
  • 2 cups long-grain rice, uncooked
  • 3/4 teaspoon ground turmeric

Nutrition Information

  • calories 470
  • caloriesfromfat 10 %
  • fat 5 g
  • satfat 1 g
  • monofat 1.5 g
  • polyfat 1.7 g
  • protein 33.5 g
  • carbohydrate 72.3 g
  • fiber 0.0 g
  • cholesterol 66 mg
  • iron 0.0 mg
  • sodium 332 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 3 ingredients in a heavy-duty, zip-top plastic bag; add chicken. Seal bag, and shake until chicken is well coated.

  2. Coat a Dutch oven with cooking spray; add margarine. Place over medium heat until margarine melts. Add chicken; cook until browned. Drain and pat dry. Wipe drippings from Dutch oven.

  3. Coat Dutch oven with cooking spray; place over medium-high heat until hot. Add green pepper and next 7 ingredients; saute 5 minutes. Add raisins, tomato, and chicken; bring to a boil. Cover, reduce heat; simmer 20 minutes or until chicken is tender.

  4. Bring water to a boil in a medium saucepan; stir in rice and turmeric. Cover, reduce heat, and simmer 20 minutes or until rice is tender and water is absorbed.

  5. To serve, place 1 cup rice on each plate. Spoon chicken mixture evenly over rice.

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