Chicken Country Captain

Gluten Free
Dairy Free
Health score
28%
Chicken Country Captain
45 min.
8
501kcal

Suggestions

Ingredients

  •  bay leaf crumbled
  •  bay leaves 
  • 0.5 teaspoon peppercorns black
  • 28 ounce canned tomatoes diced undrained canned
  •  carrots cut into 3-inch pieces
  •  celery stalks cut into 3-inch pieces
  • 3.5 pound meat from a rotisserie chicken 
  • inch cinnamon sticks 
  • 1.5 teaspoons coriander seeds 
  • teaspoon pepper red crushed
  • teaspoon cumin seeds 
  • 0.5 cup currants 
  • tablespoon parsley fresh chopped
  •  garlic cloves minced
  • 2.5 cups bell pepper green chopped
  • 0.3 teaspoon ground ginger 
  • teaspoon ground turmeric 
  • tablespoon olive oil 
  • large onion unpeeled quartered
  • cups onion chopped
  • tablespoon teaspoon oregano dried fresh chopped
  • 1.5 cups rice long-grain uncooked
  • 0.5 teaspoon salt 
  • 0.5 cup slivered almonds toasted
  • tablespoon teaspoon thyme dried fresh chopped
  • quarts water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • pot
  • sieve
  • blender
  • dutch oven

Directions

  1. To prepare chicken, combine first 9 ingredients in a stockpot; bring to a boil. Reduce heat; simmer, uncovered, 1 hour.
  2. Remove from heat.
  3. Remove chicken from broth; place chicken in a bowl, and chill 15 minutes.
  4. Remove skin from chicken; remove chicken from bones, discarding skin and bones. Shred chicken with two forks; cover and chill. Strain broth through a sieve into a large bowl; discard solids. Cover and chill broth overnight. Skim solidified fat from surface; discard. Reserve 4 1/2 cups broth. Refrigerate remaining broth for another use.
  5. To prepare curry powder, cook coriander and cumin seeds in a small skillet over medium heat 3 minutes or until toasted.
  6. Place seeds, red pepper, and next 6 ingredients (red pepper through bay leaf) in a spice or coffee grinder; process until finely ground.
  7. Heat oil in a large Dutch oven over medium-high heat.
  8. Add onion, bell pepper, and garlic; saut 10 minutes.
  9. Combine curry powder and tomatoes in a blender or food processor; process until smooth.
  10. Add tomato mixture and 1 1/2 cups reserved broth to pan; bring to a boil. Reduce heat; simmer 45 minutes, stirring occasionally. Stir in chicken and currants; cook until thoroughly heated.
  11. Bring 3 cups reserved broth and salt to a boil in a saucepan.
  12. Add rice. Cover; reduce heat. Simmer 20 minutes or until liquid is absorbed.
  13. Remove from heat; fluff with a fork.
  14. Serve chicken mixture over rice; sprinkle with almonds.
  15. NOTE: Store leftover broth in an airtight container and refrigerate for up to 1 week or freeze for up to 3 months.

Nutrition Facts

Calories501kcal
Protein19.83%
Fat35.99%
Carbs44.18%

Properties

Glycemic Index
54.5
Glycemic Load
22.84
Inflammation Score
-10
Nutrition Score
27.337826127591%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
1.15mg
Luteolin
2.64mg
Isorhamnetin
4.12mg
Kaempferol
0.62mg
Myricetin
0.12mg
Quercetin
17.09mg

Nutrients percent of daily need

Calories:500.51kcal
25.03%
Fat:20.44g
31.44%
Saturated Fat:4.82g
30.14%
Carbohydrates:56.45g
18.82%
Net Carbohydrates:49.27g
17.91%
Sugar:15.59g
17.32%
Cholesterol:71.44mg
23.81%
Sodium:388.22mg
16.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.34g
50.68%
Vitamin C:57.8mg
70.06%
Vitamin A:3258.22IU
65.16%
Manganese:1.18mg
58.95%
Vitamin B3:9.24mg
46.19%
Vitamin B6:0.83mg
41.43%
Phosphorus:299.2mg
29.92%
Selenium:20.67µg
29.54%
Fiber:7.19g
28.75%
Copper:0.55mg
27.63%
Vitamin E:4.09mg
27.26%
Potassium:924.94mg
26.43%
Vitamin K:27.26µg
25.97%
Magnesium:94.52mg
23.63%
Iron:4.11mg
22.86%
Vitamin B2:0.33mg
19.48%
Vitamin B1:0.26mg
17.64%
Vitamin B5:1.74mg
17.42%
Zinc:2.52mg
16.79%
Calcium:146.36mg
14.64%
Folate:51.31µg
12.83%
Vitamin B12:0.3µg
4.92%
Vitamin D:0.19µg
1.27%
Source:My Recipes