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Recipes

Country Captain
This classic curry recipe from the American south, Country Captain reputedly was named for a British officer who brought it with him after an extended stay in India.
  • 2/3 cup rice
  • 3/4 teaspoon salt
  • 2 teaspoons extra-light oil
  • 4 small skinless, boneless chicken breast halves (1 pound total)
  • 2 tablespoons flour
  • 1 tablespoon curry powder
  • 3/4 teaspoon thyme
  • 2 medium onions, chopped
  • 1 large green bell pepper, diced
  • 1 large red bell pepper, diced
  • 3 cloves garlic, minced
  • 1 can (14-1/2 ounces) no-salt-added tomatoes, chopped with their juice
  • 1 can (8 ounces) no-salt-added tomato sauce
  • 1/2 cup raisins
  • 2 tablespoons sliced almonds

1. In a medium saucepan, bring 1-1/3 cups water to a boil. Add rice and 1/4 teaspoon of salt, reduce to a simmer, cover, and cook 17 minutes or until tender.

2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Dust the chicken with flour, shaking off excess. Add chicken to pan and saute five minutes, or until golden brown on both sides. Transfer chicken to a plate.

3. Add curry powder and thyme to skillet and cook 30 seconds. Stir in onions, bell peppers, and garlic and stir to coat. Add 1/4 cup water and cook, stirring frequently, five minutes or until vegetables are softened.

4. Stir in tomatoes, tomato sauce, raisins, and remaining 1/2 teaspoon salt and bring to a boil. Reduce to a simmer and cook four minutes. Return chicken to pan, cover, and cook 10 minutes or until chicken is cooked through and vegetables are tender. Stir in almonds. Serve chicken mixture over rice.


Nutritional Information
Per serving: 447 calories, 7.5g total fat, 1.4g saturated fat, 3.7g monounsaturated fat, 1.5g polyunsaturated fat, 6.7g dietary fiber, 33g protein, 65g carbohydrate, 67mg cholesterol, 516mg sodium.
Good source of: beta-carotene, fiber, iron, magnesium, potassium, selenium, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
35