Country Captain Chicken

Both South Carolina and Georgia lay claim to this Southern classic, which may have been brought to America by a ship's captain ferrying spices from the Far East. Rice is a traditional side dish. To make it fast, cook 1 (3 1/2-ounce) bag boil-in-bag rice, omitting salt and fat. Stir in 1/4 teaspoon salt and 1/4 teaspoon black pepper. Top each serving with 1 tablespoon bottled mango chutney.

Yield: 4 servings (serving size: 1 1/2 cups chicken mixture and 1 tablespoon almonds)

Ingredients

• 1  tablespoon  curry powder
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 1  pound  skinless, boneless chicken breast, cut into 3/4-inch pieces
• 1 1/2  tablespoons  olive oil
• 2 1/2  cups  vertically sliced onion (about 2 medium)
• 3/4  cup  thinly sliced green bell pepper (about 1 medium)
• 2  garlic cloves, minced
• 2/3  cup  fat-free, less-sodium chicken broth
• 1/4  cup  dried currants
• 2  tablespoons  chopped fresh thyme, divided
• 1  (14.5-ounce) can diced tomatoes with jalapeño, undrained
• 1/2  cup  sliced almonds, toasted

Preparation

1. Combine curry powder, salt, and black pepper. Sprinkle chicken with curry mixture.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 5 minutes. Add onion, bell pepper, and garlic; sauté 3 minutes. 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. Sprinkle with almonds.

Nutritional Information

Calories:

314 (0.0% from fat)

Fat:

11.2g (sat 1.4g,mono 7g,poly 1.9g)

Protein:

30.5g

Carbohydrate:

23.2g

Fiber:

4.6g

Cholesterol:

66mg

Iron:

2.6mg

Sodium:

683mg

Calcium:

86mg