Main Dishes

Dump-and-Bake Country Captain Chicken

386

This Dump-and-Bake Country Captain Chicken with Rice is an updated shortcut on a Southern classic, and it's ready for the oven in just 10 minutes!

5
5 tablespoons tomato paste
1 tablespoon curry powder
3 teaspoons minced garlic
1 1/4 cups low sodium chicken broth
1/2 cup mango chutney
1 1/2 cups uncooked instant white rice
1 cup diced onion
1 green bell pepper
14.5 ounces diced tomatoes
1 lb. boneless skinless chicken breasts
  1. Preheat oven to 425 degrees F. Spray a 9-inch square baking dish with cooking spray.
  2. In the prepared dish (or in a separate bowl) whisk together tomato paste, curry powder, garlic, chicken...
    See the full directions on my site
Nutritions

Calories
454

Sodium
455mg
18% DV

Fat
10g
16% DV

Protein
25g
51% DV

Carbs
66g
22% DV

Fiber
5g
20% DV

Stewed Okra and Tomatoes is a classic Southern dish! Flavored with bacon, onion, garlic and cider vinegar, you know these vegetables are bound to be good. Serve garden fresh okra and tomatoes during the summer months, or use canned and frozen ingredients in the off-season. Paired with a side of cornbread, this is a simple and affordable dish to enjoy year-round!

3 slices thick cut bacon
1 small Vidalia onion
2 cloves garlic
2 15.5 oz cans diced tomatoes
1 T sugar
2 t fresh thyme leaves
1 dried bay leaf
1/2 t apple cider vinegar
1/2 t Worcestershire sauce
2 c fresh or frozen okra
salt and pepper ( to taste )
6
  • In a large skillet or Dutch oven, cook bacon until the bacon is starting to get crispy and the fat is rendered, about 5 minutes.
  • Add the onion and garlic; saute for 5 more...
    See the full directions on my site
Nutritions

Calories
1105

Sodium
1147mg
47% DV

Fat
114g
176% DV

Protein
1g
3% DV

Carbs
4g
1% DV

Fiber
2g
8% DV