Main DishesJuly 26, 2017
Calories
426
Sodium
728mg
30% DV
Fat
5g
8% DV
Protein
15g
31% DV
Carbs
82g
28% DV
Fiber
5g
23% DV
Dump-and-Bake Country Captain Chicken with Rice
29
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
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
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
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g9%
Polysaturated Fat2g12%
Monosaturated Fat1g11%
Cholesterol21mg7%
Sodium728mg30%
Potassium875mg25%
Protein15g31%
% DAILY VALUE*
Total Carbohydrate
Fiber5g23%
Sugar9g18%
Vitamin A1024IU20%
Vitamin B61mg50%
Vitamin C31mg51%
Calcium72mg7%
Iron4mg27%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.