Vegetarian Country Captain

Vegetarian Country Captain Recipe
Photo: John Autry; Styling: Cindy Barr
Traditionally, Country Captain is a mild chicken stew seasoned with curry powder. Myth has it that a British sea captain working in the spice trade introduced this classic, comforting dish to the southern U.S. in the 19th century. Here, we've replaced chicken with edamame and cauliflower for a version loaded with vegetables to help you meet your daily produce goals.

Yield:

4 servings (serving size: 1 1/4 cups cauliflower mixture, 3/4 cup rice, 1 tablespoon currants, and 1 tablespoon almonds)

Recipe from

Recipe Time

Total: 30 Minutes

Nutritional Information

Calories 473
Fat 14.9 g
Satfat 3.4 g
Monofat 6 g
Polyfat 4.4 g
Protein 16.7 g
Carbohydrate 70.6 g
Fiber 5.8 g
Cholesterol 10 mg
Iron 4.4 mg
Sodium 641 mg
Calcium 122 mg

Ingredients

1 tablespoon canola oil
1 1/2 cups finely chopped onion
1 1/2 cups diced peeled Granny Smith apple (about 1/2 pound)
1 tablespoon all-purpose flour
1 tablespoon curry powder
3 garlic cloves, minced
2 cups organic vegetable broth
2 tablespoons mango chutney
2 tablespoons whipping cream
1/2 teaspoon kosher salt
3 cups cauliflower florets
2 cups frozen shelled edamame (green soybeans)
3 cups hot cooked long-grain white rice
1/4 cup dried currants
1/4 cup sliced almonds, toasted
Chopped fresh cilantro (optional)
Sliced green onions (optional)

Preparation

1. Heat a large, heavy nonstick skillet over medium heat. Add oil to pan, and swirl to coat. Add chopped onion, and cook for 7 minutes or until tender, stirring frequently. Add apple; cook for 5 minutes, stirring frequently. Add flour, curry, and garlic; cook for 1 minute, stirring constantly. Add broth, and bring to a boil. Reduce heat, and simmer for 2 minutes or until slightly thick. Stir in chutney, cream, and salt. Add cauliflower and edamame; cook for 8 minutes or until cauliflower is tender, stirring occasionally. Serve over rice, and top with currants and almonds. Garnish with cilantro and green onions, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Jeanne Kelley,

January 2011
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