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Country Captain Chicken

Country Captain Chicken
Recipe Tip
Protein Power
Skinless chicken breasts provide the high-quality protein you need to feel satisfied for hours.
Source
The Sugar Solution Cookbook (2006) p. 269

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Enjoy a better-for-you version of this classic Southern chicken stew. From Prevention Healthy Cooking.
Prep Time:35 min
Start to Finish:1 hr 10 min
makes:4 servings
1/4cup sliced almonds
4boneless skinless chicken breasts (about 1 1/4 lb)
1/2teaspoon salt
2tablespoons whole grain pastry flour
1tablespoon olive oil
1medium onion, chopped
2bell peppers, chopped
2cloves garlic, finely chopped
1tablespoon curry powder
1/2teaspoon dried thyme
1can (14.5 oz) Muir Glen® organic diced tomatoes
1/4cup dry red wine or Progresso® chicken broth (from 32-oz carton)
3tablespoons dried currants
1.In small nonstick skillet, toast almonds over medium heat, stirring often, 3 to 4 minutes or until lightly toasted. Tip onto a plate; let cool.
2.Cut chicken breasts crosswise in half. Season with 1/4 teaspoon of the salt. Lightly coat with flour, patting off excess. In a 5-quart saucpean or Dutch oven, heat oil over medium heat. Add chicken; cook 3 minutes on each side or until lightly browned but not cooked through. Remove chicken to a plate.
3.Add onion and bell peppers to the saucepan. Cook and stir 5 minutes or until vegetables are softened. Stir in garlic, curry powder, thyme and remaining 1/4 teaspoon salt. Cook 1 minute, stirring constantly. Add tomatoes (with juice) and wine; heat to boiling. Reduce heat; simmer 5 minutes. Stir in currants.
4.Return chicken to saucepan, pushing it down into the sauce. Heat to boiling. Reduce heat and partially cover saucepan. Cook 10 to 15 minutes or until an instant-read thermometer inserted into the thickest part of chicken reads 160°F and juices run clear. Sprinkle with almonds.
Nutritional Information
1 Serving: Calories 330 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 85mg; Sodium 520mg; Total Carbohydrate 20g (Dietary Fiber 5g, Sugars 10g); Protein 35g Percent Daily Value*: Vitamin A 8%; Vitamin C 50%; Calcium 10%; Iron 20% Exchanges: 1 Other Carbohydrate; 1 Vegetable; 4 1/2 Lean Meat Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.
 
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