Country Captain with Cauliflower and Peas

Gluten Free
Dairy Free
Health score
27%
Country Captain with Cauliflower and Peas
45 min.
6
414kcal

Suggestions


Welcome to a delightful culinary journey with our Country Captain with Cauliflower and Peas! This vibrant dish is not only a feast for the eyes but also a wholesome meal that caters to various dietary needs, being both gluten-free and dairy-free. Perfect for lunch or dinner, it brings together the rich flavors of spices and the comforting textures of tender chicken and fresh vegetables.

Imagine the aromatic blend of coriander, cumin, and fennel wafting through your kitchen as you sauté the cauliflower to golden perfection. The addition of dried cherries and creamy peanut butter adds a unique twist, balancing savory and sweet notes that will tantalize your taste buds. With a preparation time of just 45 minutes, this dish is ideal for busy weeknights or a cozy gathering with friends and family.

Each serving is packed with flavor and nutrition, boasting 414 calories per portion, making it a satisfying main course that doesn’t compromise on taste. The vibrant colors of the cauliflower and peas not only make for an appealing presentation but also ensure you’re getting a healthy dose of vegetables in your meal. So, roll up your sleeves and get ready to impress your loved ones with this delicious and hearty dish that’s sure to become a favorite in your household!

Ingredients

  • 0.5 teaspoon peppercorns whole black
  • 1.7 cups canned tomatoes with added puree (from 28-ounce can) crushed
  • small head cauliflower trimmed cut into 1-inch florets ( 4 cups)
  • 0.3 teaspoon ground pepper (scant)
  • 0.5 inch cinnamon sticks 
  • servings kosher salt 
  • 0.3 cup coconut or lightly toasted
  • 1.5 teaspoons coriander seeds 
  • teaspoon cumin seeds 
  • 0.3 cup cherries dried finely chopped
  • teaspoon fennel seeds 
  • tablespoon ginger fresh finely grated peeled
  •  garlic clove minced
  • bunch spring onion dark chopped
  • 1.5 cups chicken broth ()
  • 1.5 cups peas frozen thaw (9 to 10 ounces; do not )
  • 0.3 teaspoon cardamom pods whole green (from 3 cardamom pods)
  • pounds chicken thighs boneless skinless trimmed cut into 1- to 2-inch pieces
  • tablespoon creamy peanut butter 
  • 0.5 teaspoon turmeric 
  • tablespoons vegetable oil divided

Equipment

  • bowl
  • frying pan
  • ladle
  • pot
  • mortar and pestle

Directions

  1. Place coriander seeds, fennel seeds, cumin seeds, black peppercorns, cloves, cardamom seeds, and cinnamon stick in small dry skillet. Stir over medium heat until fragrant and slightly darker in color, 5 to 6 minutes.
  2. Remove from heat; cool. Finely grind spices in spice mill or in mortar with pestle.
  3. Transfer to small bowl; add turmeric and cayenne.
  4. Heat 3 tablespoons oil in heavy large deep pot over medium-high heat.
  5. Add cauliflower florets; sprinkle with coarse kosher salt and saut until beginning to soften and brown in spots, 6 to 7 minutes.
  6. Transfer to medium bowl.
  7. Add remaining 2 tablespoons oil and half of chicken to same pot; sprinkle with coarse kosher salt and saut until chicken is light brown on all sides, about 6 minutes.
  8. Transfer chicken to large bowl. Repeat with remaining chicken.
  9. Add white parts of green onions, finely grated ginger, and minced garlic to same pot; reduce heat to medium and saut until fragrant, about 1 minute.
  10. Add ground spice mixture; stir 15 seconds. Stir in 1 1/2 cups chicken broth and bring to boil, scraping up any browned bits.
  11. Add crushed tomatoes; reduce heat to medium-low, cover, and simmer 15 minutes. Stir in dried cherries and peanut butter; return chicken and any accumulated juices to pot. Cover and simmer 10 minutes.
  12. Add sauted cauliflower to pot; cover and simmer until chicken is cooked through and cauliflower is tender, adding more chicken broth by 1/4 cupfuls if mixture is dry, about 10 minutes longer. Season with coarse salt and pepper. DO AHEAD: Can be made 1 day ahead. Cool slightly. Chill uncovered until cold, then cover and keep refrigerated. Rewarm over medium heat before continuing.
  13. Add frozen peas to stew and simmer until heated through, about 5 minutes. Ladle stew into bowls.
  14. Sprinkle each serving with green onion tops and toasted coconut shavings and serve.
  15. Strips of unsweetened coconut (also called coconut chips); available at some supermarkets and at many natural foods stores and from melissas.com.

Nutrition Facts

Calories414kcal
Protein34.02%
Fat45.9%
Carbs20.08%

Properties

Glycemic Index
49.89
Glycemic Load
3.53
Inflammation Score
-9
Nutrition Score
26.587391272835%

Flavonoids

Apigenin
0.01mg
Luteolin
0.04mg
Kaempferol
0.22mg
Myricetin
0.02mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:414.37kcal
20.72%
Fat:21.49g
33.07%
Saturated Fat:5.12g
32.01%
Carbohydrates:21.15g
7.05%
Net Carbohydrates:15.02g
5.46%
Sugar:10.13g
11.25%
Cholesterol:143.64mg
47.88%
Sodium:465.43mg
20.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.84g
71.69%
Vitamin B3:11.54mg
57.7%
Vitamin C:43.57mg
52.81%
Selenium:36.41µg
52.01%
Vitamin K:53.67µg
51.12%
Vitamin B6:0.96mg
48.12%
Phosphorus:404.81mg
40.48%
Manganese:0.64mg
31.91%
Potassium:919.43mg
26.27%
Fiber:6.13g
24.53%
Vitamin B2:0.41mg
24.18%
Vitamin B5:2.39mg
23.92%
Zinc:3.33mg
22.19%
Vitamin B1:0.32mg
21.46%
Iron:3.77mg
20.95%
Magnesium:80.35mg
20.09%
Copper:0.38mg
18.83%
Folate:69.95µg
17.49%
Vitamin B12:1.03µg
17.11%
Vitamin E:2.45mg
16.32%
Vitamin A:778.76IU
15.58%
Calcium:84.43mg
8.44%
Source:Epicurious