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Country Captain Chicken

Photo: Randy Mayor; Styling: Cindy Barr
Yield 4 servings (serving size: 1 1/2 cups chicken mixture and 1 tablespoon almonds)
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.

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

Nutrition 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

How to Make It

  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.