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Country Captain Chicken

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  • Prep 35 min
  • Total 1 hr 10 min
  • Servings 4
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Enjoy a better-for-you version of this classic Southern chicken stew. From Prevention Healthy Cooking.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

  • 1/4 cup sliced almonds
  • 4 boneless skinless chicken breasts (about 1 1/4 lb)
  • 1/2 teaspoon salt
  • 2 tablespoons whole grain pastry flour
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 bell peppers, chopped
  • 2 cloves garlic, finely chopped
  • 1 tablespoon curry powder
  • 1/2 teaspoon dried thyme
  • 1 can (14.5 oz) organic diced tomatoes
  • 1/4 cup dry red wine or chicken broth (from 32-oz carton)
  • 3 tablespoons dried currants

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Skinless chicken breasts provide the high-quality protein you need to feel satisfied for hours.
  • tip 2
    The Sugar Solution Cookbook (2006) p. 269

Nutrition

330 Calories, 11g Total Fat, 35g Protein, 21g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
330
Calories from Fat
100
Total Fat
11g
17%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
90mg
29%
Sodium
610mg
25%
Potassium
540mg
15%
Total Carbohydrate
21g
7%
Dietary Fiber
4g
18%
Sugars
7g
Protein
35g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
60%
60%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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