Country Captain Chicken

Gluten Free
Dairy Free
Health score
32%
Country Captain Chicken
45 min.
4
359kcal

Suggestions


Welcome to a culinary journey that celebrates the vibrant flavors and comforting essence of Country Captain Chicken! This delightful dish, embodying the essence of Southern cuisine, is a fusion of aromatic spices, tender chicken, and a medley of colorful vegetables. Perfect for those who follow a gluten-free and dairy-free diet, this recipe not only caters to diverse dietary needs but also promises a rich tapestry of tastes that will satisfy everyone at the table.

Imagine biting into succulent pieces of chicken, perfectly seasoned with a warm blend of curry, black pepper, and salt, sautéed to golden perfection. The addition of sweet currants and zesty diced tomatoes with jalapeños elevates the flavor profile, creating a harmonious balance of sweetness and spice. Fresh thyme adds a touch of herbal brightness, making each bite a delightful experience.

As you gather with family and friends, let this dish be the star of your lunch or dinner spread. With only 45 minutes of cooking time, Country Captain Chicken is an ideal choice for busy weeknights or weekend gatherings, ensuring that you can serve a hearty and delicious main course without spending hours in the kitchen. Rich in protein and balanced in nutritional content, this meal is not just satisfying but also a guilt-free indulgence. Dive into this exquisite recipe and discover a new favorite that will have everyone asking for seconds!

Ingredients

  • 0.5 cup almonds toasted sliced
  • 0.3 teaspoon pepper black
  • 14.5 ounce canned tomatoes diced with jalapeño, undrained canned
  • tablespoon curry powder 
  • 0.3 cup currants dried
  • 0.7 cup fat-skimmed beef broth fat-free
  • tablespoons thyme sprigs fresh divided chopped
  •  garlic clove minced
  • 0.8 cup bell pepper green thinly sliced ( 1 medium)
  • 1.5 tablespoons olive oil 
  • 2.5 cups onion vertically sliced ( 2 medium)
  • 0.3 teaspoon salt 
  • pound chicken breast boneless skinless cut into 3/4-inch pieces

Equipment

  • frying pan

Directions

  1. Combine curry powder, salt, and black pepper.
  2. Sprinkle chicken with curry mixture.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add chicken mixture to pan; saut 5 minutes.
  5. Add onion, bell pepper, and garlic; saut 3 minutes.
  6. Add broth, currants, 1 tablespoon thyme, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in remaining 1 tablespoon thyme; cook 1 minute.
  7. Sprinkle with almonds.

Nutrition Facts

Calories359kcal
Protein32.64%
Fat35.4%
Carbs31.96%

Properties

Glycemic Index
55.5
Glycemic Load
6.33
Inflammation Score
-10
Nutrition Score
27.251304284386%

Flavonoids

Cyanidin
0.28mg
Catechin
0.15mg
Epigallocatechin
0.3mg
Epicatechin
0.07mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Apigenin
0.1mg
Luteolin
2.93mg
Isorhamnetin
5.31mg
Kaempferol
0.72mg
Myricetin
0.05mg
Quercetin
20.98mg

Nutrients percent of daily need

Calories:359.31kcal
17.97%
Fat:14.72g
22.65%
Saturated Fat:1.96g
12.28%
Carbohydrates:29.9g
9.97%
Net Carbohydrates:22.89g
8.32%
Sugar:15.65g
17.39%
Cholesterol:72.57mg
24.19%
Sodium:577.58mg
25.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.54g
61.09%
Vitamin B3:14.23mg
71.17%
Vitamin B6:1.28mg
64.11%
Vitamin C:47.34mg
57.38%
Selenium:39.25µg
56.07%
Manganese:0.84mg
42.16%
Phosphorus:385.43mg
38.54%
Vitamin E:5.67mg
37.77%
Potassium:1133.36mg
32.38%
Fiber:7.01g
28.05%
Magnesium:107.5mg
26.88%
Copper:0.47mg
23.32%
Vitamin B2:0.38mg
22.12%
Vitamin B5:2.18mg
21.81%
Iron:3.83mg
21.29%
Vitamin B1:0.26mg
17.39%
Calcium:131.53mg
13.15%
Vitamin K:13.33µg
12.69%
Folate:49.98µg
12.49%
Zinc:1.68mg
11.23%
Vitamin A:548.92IU
10.98%
Vitamin B12:0.3µg
5.04%
Source:My Recipes