Thursday, January 15, 2009

(9) Country Captain Chicken

I made this for dinner tonight. It was easy and good! My stupid Publix didn't have any diced tomatoes w/jalapenos, so I used a can of diced tomatoes and then chopped up a few pickled jalapenos. I may have put a few more in there than the can would have had, so my dish had a kick (which is great with us!). In any case, very flavorful. I served over basmati. Will definitely make this one again!

Oh and I misread and bought slivered almonds not sliced almonds, but I really liked the crunch the slivers provided!

Country Captain Chicken

CL Comments: Both South Carolina and Georgia lay claim to this Southern classic, 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)
Source: Cooking Light Magazine, Jan/Feb 2009

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

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

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.

Nutritional Information

Calories: 314, Fat: 11.2g (sat 1.4g,mono 7g,poly 1.9g), Protein: 30.5g, Carbohydrate: 23.2g, Fiber: 4.6g, Cholesterol: 66mg, Iron: 2.6mg, Sodium: 683mg, Calcium: 86mg

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