Country Captain Chicken

A healthy version of a classic meal.

from Cut Your Cholesterol

Quick look

  • prep 10 min    cook 35 min
  • serves 4

Ingredients

  • 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

    How to make it  45 minutes


  • 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.

FACTOID:

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.

Nutritional Information(per serving)

  • Calories: 258
  • Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 82mg
  • Sodium: 431mg
  • Carbs: 12g
  • Protein: 35g
  • Fiber: 3g