Country Captain Chicken

Name: Country Captain Chicken
Prep time: 35 min
Total time: 1 h 10 min
Yield: 4
Cuisine: Southern
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

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Betty Crocker Kitchens

Updated Sep 20, 2016

Country Captain Chicken

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Prep Time 35 min
Total 1 hr 10 min
Servings 4
Ingredients 13

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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

Instructions

Step
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.
Step
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.
Step
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.
Step
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.

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;