Main Dishes

Dump-and-Bake Country Captain Chicken with Rice

2

A Southern classic gets modified for the dump-and-bake method! Country Captain is an old-fashioned Southern dish consisting of chicken braised with onion, tomatoes, green pepper, fruit, and curry powder. The meal traditionally calls for bone-in chicken (which can take up to an hour to braise), so I substituted thin-sliced boneless chicken breasts for a quicker cooking time. Country Captain is typically served over rice, so I just made the process even easier by cooking the rice in the same dish

4
5 tablespoons tomato paste
1-2 tablespoons curry powder
3 teaspoons minced garlic
1 ¼ cups low sodium chicken broth
½ cup mango chutney
1 ½ cups uncooked instant white rice
1 cup diced onion (I use frozen diced onion so that there’s no prep work)
1 green bell pepper, chopped
1 (14.5 ounce) can diced tomatoes, NOT drained
1 lb. thin-sliced boneless, skinless chicken breasts or chicken tenderloins, diced into bite-sized pieces
Optional garnish: toasted shredded coconut, sliced toasted almonds, sliced green onion, fresh herbs
Preheat oven to 425 degrees F. Spray a 9-inch square baking dish with cooking spray. In the prepared dish (or in a separate bowl) whisk together tomato paste, curry powder, garlic, chicken broth, and...
See the full directions on my site
Nutritions

Calories
426

Sodium
728mg
30% DV

Fat
5g
8% DV

Protein
15g
31% DV

Carbs
82g
28% DV

Fiber
5g
23% DV

Marinated Taro Root

60

A marinated snack that can be used to replace late night bad habit cravings!

8 small taro roots
water
salt
1 cup yogurt, mixed with enough water to submerge roots (add salt)
3
  1. Wash the taro roots well.
  2. Slightly cut a slit into each root, but not big enough to split the root into two pieces. This will allow the water and marinade to go into the taro root

See the full directions on my site
Nutritions

Calories
103

Sodium
946mg
39% DV

Fat
1g
2% DV

Protein
7g
14% DV

Carbs
17g
5% DV

Fiber
4g
18% DV
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