Dump-and-Bake Country Captain Chicken with Rice

July 26, 2017

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

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