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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 314
  • Calories from fat: 0.0%
  • Fat: 11.2g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 1.9g
  • Protein: 30.5g
  • Carbohydrate: 23.2g
  • Fiber: 4.6g
  • Cholesterol: 66mg
  • Iron: 2.6mg
  • Sodium: 683mg
  • Calcium: 86mg

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. 1. Combine curry powder, salt, and black pepper. Sprinkle chicken with curry mixture.
  2. 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.
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