Country Captain Chicken
|All purpose flour||3 Tablespoon|
|Ground red pepper||1⁄4 Teaspoon|
|Skinless boneless chicken breast halves||24 Ounce (6 In Number, 4 Ounce Each)|
|Vegetable cooking spray||1|
|Reduced calorie margarine||2 Tablespoon|
|Chopped green pepper||2 Cup (32 tbs)|
|Chopped onion||1 1⁄2 Cup (24 tbs)|
|Chopped fresh parsley||1⁄2 Cup (8 tbs)|
|Curry powder||1 1⁄2 Tablespoon|
|Ground nutmeg||1⁄2 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Raisins||1⁄2 Cup (8 tbs)|
|Canned no salt added whole tomatoes||29 Ounce, chopped (Undrained, 2 Cans, 14 1/2 Ounce Each)|
|Water||4 Cup (64 tbs)|
|Long grain rice||2 Cup (32 tbs) (Uncooked)|
|Ground turmeric||3⁄4 Teaspoon|
Combine first 3 ingredients in a heavy-duty, zip-top plastic bag; add chicken.
Seal bag, and shake until chicken is well coated.
Coat a Dutch oven with cooking spray; add margarine.
Place over medium heat until margarine melts.
Add chicken; cook until browned.
Drain and pat dry.
Wipe drippings from Dutch oven.
Coat Dutch oven with cooking spray; place over medium-high heat until hot.
Add green pepper and next 7 ingredients; saute 5 minutes.
Add raisins, tomato, and chicken; bring to a boil.
Cover, reduce heat; simmer 20 minutes or until chicken is tender.
Bring water to a boil in a medium saucepan; stir in rice and turmeric.
Cover, reduce heat, and simmer 20 minutes or until rice is tender and water is absorbed.
To serve, place 1 cup rice on each plate.
Spoon chicken mixture evenly over rice.
Serving size: Complete recipe
Calories 3058 Calories from Fat 280
% Daily Value*
Total Fat 32 g48.8%
Saturated Fat 6.7 g33.4%
Trans Fat 0.2 g
Cholesterol 394.6 mg131.5%
Sodium 1898 mg79.1%
Total Carbohydrates 485 g161.8%
Dietary Fiber 31.3 g125.2%
Sugars 92.1 g
Protein 206 g412.4%
Vitamin A 172.7% Vitamin C 556.3%
Calcium 96.2% Iron 147.3%
*Based on a 2000 Calorie diet