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Vegetarian Country Captain

Photo: John Autry; Styling: Cindy Barr
Total time 30 mins
Yield 4 servings (serving size: 1 1/4 cups cauliflower mixture, 3/4 cup rice, 1 tablespoon currants, and 1 tablespoon almonds)
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.

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)

Nutrition 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

How to Make It

  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.

Cook's Notes

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.