COUNTRY CAPTAIN CHICKEN

Country Captain Chicken image

Enjoy a better-for-you version of this classic Southern chicken stew. From Prevention Healthy Cooking.

Provided by Betty Crocker Kitchens

Categories Entree

Time 1h10m

Yield 4

Number Of Ingredients 13

Ingredients

1/4 cup sliced almonds
4 boneless skinless chicken breasts (about 1 1/4 lb)
1/2 teaspoon salt
2 tablespoons whole grain pastry flour
1 tablespoon olive oil
1 medium onion, chopped
2 bell peppers, chopped
2 cloves garlic, finely chopped
1 tablespoon curry powder
1/2 teaspoon dried thyme
1 can (14.5 oz) organic diced tomatoes
1/4 cup dry red wine or chicken broth (from 32-oz carton)
3 tablespoons dried currants

Steps:

In small nonstick skillet, toast almonds over medium heat, stirring often, 3 to 4 minutes or until lightly toasted. Tip onto a plate; let cool.
Cut chicken breasts crosswise in half. Season with 1/4 teaspoon of the salt. Lightly coat with flour, patting off excess. In a 5-quart saucpean or Dutch oven, heat oil over medium heat. Add chicken; cook 3 minutes on each side or until lightly browned but not cooked through. Remove chicken to a plate.
Add onion and bell peppers to the saucepan. Cook and stir 5 minutes or until vegetables are softened. Stir in garlic, curry powder, thyme and remaining 1/4 teaspoon salt. Cook 1 minute, stirring constantly. Add tomatoes (with juice) and wine; heat to boiling. Reduce heat; simmer 5 minutes. Stir in currants.
Return chicken to saucepan, pushing it down into the sauce. Heat to boiling. Reduce heat and partially cover saucepan. Cook 10 to 15 minutes or until an instant-read thermometer inserted into the thickest part of chicken reads 160°F and juices run clear. Sprinkle with almonds.

Nutrition Facts : Calories 330, Carbohydrate 21 g, Cholesterol 90 mg, Fat 1 1/2, Fiber 4 g, Protein 35 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 610 mg, Sugar 7 g, TransFat 0 g