Country Captain Chicken -- 305 Cals/Serving
This entree is delicious.
Country Captain Chicken -- 4 Servings
> 1/4 cp sliced almonds
> 4 boneless, skinless chicken breast halves
> 1/2 tsp salt
> 2 tbl whole grain pastry flour
> 1 tbl extra virgin olive oil
> 1 medium onion, chopped
> 2 bell peppers, coarsely chopped
> 2 cloves garlic, minced
> 1 tbl curry powder
> 1/2 tsp dried thyme
> 1 can (16oz) diced tomatoes
> 1/4 cp dry red wine or chicken broth
> 3 tbl dried currants
>
> Cook the almonds in a small nonstick skillet over
> medium heat, stirring often, for 3-4 mins or until
> lightly toasted. Tip onto a plate and let cool.
>
> Cut the chicken breasts crosswise in half. Season
> with 1/4 tsp of the salt. Lightly coat with the
> flour, patting off the excess. In a large pot or
> Dutch oven, heat the oil over medium heat. Add the
> chicken and cook for 3 mins on each side or until
> lightly browned but not cooked through. Remove the
> chicken to a plate.
>
> Add the onion and bell peppers to the pot. Cook,
> stirring frequently, for 5 mins, or until softened.
> Stir in the garlic, curry powder, thyme and
> remaining 1/4 tsp salt. Cook for 1 min, stirring
> constantly. Add the tomatoes (with juice) and wine
> and bring to a boil. Reduce the heat and simmer for
> 5 mins. Stir in the currants.
>
> Return the chicken to the pot, pushing it down
> into the sauce. Bring to a boil. Reduce the heat
> and partially cover the pot. Cook for 10-15 mins or
> until an instant-read thermometer inserted into the
> thickest portion registers 160F and the juices run
> clear. Sprinkle with the almonds.
>
> Prep time: 35 mins
> Cook time: 35 mins
>
> Per serving: 305 cals; 31g protein; 22g carbs; 9g
> fat; 65mg cholesterol; 510mg sodium; 6g dietary
> fiber
>
> Source: "The Sugar Solution" cookbook from www.prevention.com
>
Country Captain Chicken -- 4 Servings
> 1/4 cp sliced almonds
> 4 boneless, skinless chicken breast halves
> 1/2 tsp salt
> 2 tbl whole grain pastry flour
> 1 tbl extra virgin olive oil
> 1 medium onion, chopped
> 2 bell peppers, coarsely chopped
> 2 cloves garlic, minced
> 1 tbl curry powder
> 1/2 tsp dried thyme
> 1 can (16oz) diced tomatoes
> 1/4 cp dry red wine or chicken broth
> 3 tbl dried currants
>
> Cook the almonds in a small nonstick skillet over
> medium heat, stirring often, for 3-4 mins or until
> lightly toasted. Tip onto a plate and let cool.
>
> Cut the chicken breasts crosswise in half. Season
> with 1/4 tsp of the salt. Lightly coat with the
> flour, patting off the excess. In a large pot or
> Dutch oven, heat the oil over medium heat. Add the
> chicken and cook for 3 mins on each side or until
> lightly browned but not cooked through. Remove the
> chicken to a plate.
>
> Add the onion and bell peppers to the pot. Cook,
> stirring frequently, for 5 mins, or until softened.
> Stir in the garlic, curry powder, thyme and
> remaining 1/4 tsp salt. Cook for 1 min, stirring
> constantly. Add the tomatoes (with juice) and wine
> and bring to a boil. Reduce the heat and simmer for
> 5 mins. Stir in the currants.
>
> Return the chicken to the pot, pushing it down
> into the sauce. Bring to a boil. Reduce the heat
> and partially cover the pot. Cook for 10-15 mins or
> until an instant-read thermometer inserted into the
> thickest portion registers 160F and the juices run
> clear. Sprinkle with the almonds.
>
> Prep time: 35 mins
> Cook time: 35 mins
>
> Per serving: 305 cals; 31g protein; 22g carbs; 9g
> fat; 65mg cholesterol; 510mg sodium; 6g dietary
> fiber
>
> Source: "The Sugar Solution" cookbook from www.prevention.com
>