Country Captain Chicken

A healthy version of a classic meal.

• Family Dinner
• Cooking Tips
• Healthy Recipes

Country Captain Chicken is now considered an American dish, but it is likely named for a British army captain who first brought curry seasonings from India to his home port.

Preparation time: 10 minutes
Cooking time: 35 minutes

You Will Need
2 teaspoons olive oil
4 boneless, skinless chicken breast halves (5 ounces each)
1 small onion, thinly sliced
3 cloves garlic, minced
1 tablespoon curry powder
1 1/3 cups canned crushed tomatoes
1/4 cup dried apricots, thinly sliced
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1/4 cup sliced almonds

What to Do
1. Heat oil in large nonstick Dutch oven over medium heat. Add chicken and sauté until golden brown, about 3 minutes a side. Transfer chicken to plate with tongs or slotted spoon.

2. Add onion and garlic to pan and cook until onion is tender, about 5 minutes.

3. Stir in curry powder and cook for 1 minute. Add tomatoes, apricots, salt, thyme, and pepper, and bring to a boil.

4. Return chicken (and any accumulated juices) to Dutch oven. Reduce to a simmer, cover, and cook until chicken is cooked through, about 20 minutes. (Recipe can be made ahead to this point and refrigerated. Reheat in 325°F oven.) Serve sprinkled with almonds.

Serves 4

Each serving provides: Calories 258, fat 8 g, saturated fat 1 g, cholesterol 82 mg, sodium 431 mg, carbohydrates 12 g, fiber 3g, protein 35g.

From Cut Your Cholesterol

 

• Venison and Chestnut Casserole
• Full of flavor but low in saturated fat, venison makes a wonderful alternative to beef in a casserole.
• 
• Thai Stir-Fried Steak With Mango
• This dish is surprisingly low in fat and bursting with a variety of spices and fresh flavors.
• 
• Sesame Greens and Bean Sprouts
• This succulent stir-fry is full of flavor and crunch.
• 
• Fruity Muesli
• Try this cereal for a nutty, high-fiber start to your day.
• 
• Wild and Brown Rice With Toasted Pecans
• Don't like plain brown rice? You'll like this versatile side dish.
• 
• Pumpkin Oat Bread
• Oats, walnuts, and pumpkin -- an excellent source of beta-carotene -- are all packed into this flavorful loaf.
•