Country Captain with Cauliflower and Peas

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

Suggestions


Experience the delightful fusion of flavors with our Country Captain with Cauliflower and Peas, a deliciously hearty dish perfect for any meal. This gluten-free and dairy-free recipe will not only tantalize your taste buds but also nourish your body, making it an ideal choice for health-conscious food lovers. Ready in just 45 minutes, it can easily serve 6 people, making it perfect for family gatherings or a cozy dinner with friends.

At the heart of this recipe are tender chicken thighs simmered in a fragrant blend of spices, including turmeric, coriander, and cayenne pepper. The vibrant addition of fresh cauliflower florets and sweet, frozen peas adds both texture and color, creating a visually appealing dish. The subtle sweetness from dried cherries and the creaminess from smooth peanut butter beautifully complement the savory ingredients, delivering a memorable taste experience.

Whether you’re looking for a satisfying lunch or a delicious main course for dinner, this Country Captain is sure to impress. You'll love serving it with a sprinkle of toasted coconut shavings and fresh green onions, elevating the presentation and flavor. Discover the joy of cooking and indulge in this comforting dish that celebrates wholesome ingredients and rich flavors!

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 corianderseeds, fennel seeds, cumin seeds, blackpeppercorns, cloves, cardamom seeds, andcinnamon stick in small dry skillet. Stir overmedium heat until fragrant and slightlydarker in color, 5 to 6 minutes.
  2. Remove fromheat; cool. Finely grind spices in spice millor in mortar with pestle.
  3. Transfer to smallbowl; add turmeric and cayenne.
  4. Heat 3 tablespoons oil inheavy large deep pot over medium-highheat.
  5. Add cauliflower florets; sprinkle withcoarse kosher salt and sauté until beginningto soften and brown in spots, 6 to 7 minutes.
  6. Transfer to medium bowl.
  7. Add remaining 2 tablespoons oil andhalf of chicken to same pot; sprinkle withcoarse kosher salt and sauté until chickenis light brown on all sides, about 6 minutes.
  8. Transfer chicken to large bowl. Repeat withremaining chicken.
  9. Add white parts of green onions,finely grated ginger, and minced garlicto same pot; reduce heat to medium andsauté until fragrant, about 1 minute.
  10. Addground spice mixture; stir 15 seconds.Stir in 1 1/2 cups chicken broth and bring toboil, scraping up any browned bits.
  11. Addcrushed tomatoes; reduce heat to medium-low,cover, and simmer 15 minutes. Stir indried cherries and peanut butter; returnchicken and any accumulated juices to pot.Cover and simmer 10 minutes.
  12. Add sautéedcauliflower to pot; cover and simmer untilchicken is cooked through and caulifloweris tender, adding more chicken broth by 1/4cupfuls if mixture is dry, about 10 minuteslonger. Season with coarse salt and pepper.DO AHEAD: Can be made 1 day ahead. Coolslightly. Chill uncovered until cold, thencover and keep refrigerated. Rewarm overmedium heat before continuing.
  13. Add frozen peas to stew and simmeruntil heated through, about 5 minutes.Ladle stew into bowls.
  14. Sprinkle eachserving with green onion tops and toastedcoconut shavings and serve.
  15. * Strips of unsweetened coconut (alsocalled coconut chips); available at somesupermarkets and at many natural foodsstores and from melissas.com.
  16. Bon Appétit

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