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.

Jeanne Kelley
Recipe by Cooking Light January 2011

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John Autry; Styling: Cindy Barr

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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Chef'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.

Nutrition Facts

473 calories; fat 14.9g; saturated fat 3.4g; mono fat 6g; poly fat 4.4g; protein 16.7g; carbohydrates 70.6g; fiber 5.8g; cholesterol 10mg; iron 4.4mg; sodium 641mg; calcium 122mg.