30 Minute Southern Classic: Country Captain Chicken

Health score
23%
30 Minute Southern Classic: Country Captain Chicken
30 min.
6
515kcal

Suggestions

Ingredients

  • tablespoon butter 
  • tablespoons butter 
  • can canned tomatoes diced puree or chunky style crushed
  • cup chicken stock see 
  • large cloves garlic smashed
  • 0.3 cup currants 
  • tablespoon mild curry paste 
  • 0.7 cup flour 
  •  bell pepper green seeded chopped
  • tablespoons olive oil extra-virgin
  • medium onion chopped
  •  bell pepper red seeded chopped
  • servings salt and pepper black freshly ground
  •  scallions chopped for garnish
  •  chicken thighs boneless skinless
  • tablespoon paprika sweet
  • 2.8 cups water 
  • 1.5 cups rice long grain wild white
  • pieces each boneless skinless
  • ounces pouch lightly toasted sliced

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. Bring water to a boil in a medium saucepan.
  3. Add butter and rice and return water to a boil. Reduce heat to low and cover the pot. Cook rice 20 minutes or until tender. Turn off heat and fluff rice with a fork.
  4. Combine flour and paprika in a shallow dish. Season chicken with salt and pepper.
  5. Cut each chicken breast and thigh in 1/2 on an angle. Coat chicken pieces in paprika seasoned flour. Wash your hands and chicken work surfaces thoroughly.
  6. Heat a large skillet over medium high heat.
  7. Add oil to the pan. Brown chicken pieces, 3 minutes on each side, and remove from the skillet.
  8. Add butter to the pan, then stir in peppers, onions and garlic. Season the veggies with salt and pepper and saute them 5 to 7 minutes to soften.
  9. Add curry, stock, tomatoes and raisins. Slide chicken back into the skillet and simmer over moderate heat for 5 minutes to combine flavors and finish cooking the chicken through.
  10. Place skillet on a trivet and serve the chicken from the pan.
  11. Garnish the Country Captain's chicken with sliced almonds.
  12. Transfer rice to a serving dish and garnish with chopped scallions.

Nutrition Facts

Calories515kcal
Protein16.24%
Fat32.67%
Carbs51.09%

Properties

Glycemic Index
87.31
Glycemic Load
34.93
Inflammation Score
-9
Nutrition Score
24.80043473451%

Flavonoids

Cyanidin
0.23mg
Catechin
0.12mg
Epigallocatechin
0.24mg
Epicatechin
0.06mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
1.06mg
Isorhamnetin
1.17mg
Kaempferol
0.42mg
Myricetin
0.02mg
Quercetin
5.04mg

Nutrients percent of daily need

Calories:514.74kcal
25.74%
Fat:18.96g
29.17%
Saturated Fat:5.54g
34.62%
Carbohydrates:66.71g
22.24%
Net Carbohydrates:61g
22.18%
Sugar:10.12g
11.24%
Cholesterol:70.35mg
23.45%
Sodium:257.2mg
11.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.2g
42.4%
Vitamin C:50.84mg
61.62%
Manganese:1.14mg
56.88%
Selenium:27µg
38.58%
Vitamin B3:7.17mg
35.85%
Vitamin E:5.28mg
35.17%
Vitamin B6:0.68mg
33.76%
Vitamin A:1676.94IU
33.54%
Phosphorus:287.55mg
28.75%
Vitamin B2:0.43mg
25.52%
Vitamin K:26µg
24.76%
Copper:0.49mg
24.33%
Fiber:5.71g
22.83%
Vitamin B1:0.32mg
21.37%
Magnesium:84.37mg
21.09%
Potassium:734.96mg
21%
Iron:3.78mg
20.99%
Folate:67.45µg
16.86%
Vitamin B5:1.61mg
16.14%
Zinc:2.27mg
15.13%
Calcium:99.86mg
9.99%
Vitamin B12:0.37µg
6.25%