Country Captain Chicken

Photo: Randy Mayor; Styling: Cindy Barr
Both South Carolina and Georgia lay claim to this classic Southern chicken dish, which may have been brought to America by a ship's captain ferrying spices from the Far East. Rice is a traditional side dish. To make it fast, cook 1 (3 1/2-ounce) bag boil-in-bag rice, omitting salt and fat. Stir in 1/4 teaspoon salt and 1/4 teaspoon black pepper. Top each serving with 1 tablespoon bottled mango chutney.

Yield:

4 servings (serving size: 1 1/2 cups chicken mixture and 1 tablespoon almonds)

Recipe from

Nutritional Information

Calories 314
Caloriesfromfat 0.0 %
Fat 11.2 g
Satfat 1.4 g
Monofat 7 g
Polyfat 1.9 g
Protein 30.5 g
Carbohydrate 23.2 g
Fiber 4.6 g
Cholesterol 66 mg
Iron 2.6 mg
Sodium 683 mg
Calcium 86 mg

Ingredients

1 tablespoon curry powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless, boneless chicken breast, cut into 3/4-inch pieces
1 1/2 tablespoons olive oil
2 1/2 cups vertically sliced onion (about 2 medium)
3/4 cup thinly sliced green bell pepper (about 1 medium)
2 garlic cloves, minced
2/3 cup fat-free, less-sodium chicken broth
1/4 cup dried currants
2 tablespoons chopped fresh thyme, divided
1 (14.5-ounce) can diced tomatoes with jalapeño, undrained
1/2 cup sliced almonds, toasted

Preparation

1. Combine curry powder, salt, and black pepper. Sprinkle chicken with curry mixture.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 5 minutes. Add onion, bell pepper, and garlic; sauté 3 minutes. Add broth, currants, 1 tablespoon thyme, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in remaining 1 tablespoon thyme; cook 1 minute. Sprinkle with almonds.

Note:

Melanie Barnard,

January 2009