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Country Captain Chicken

Heart.Foods's picture
  All purpose flour 3 Tablespoon
  Paprika 1⁄2 Teaspoon
  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
  Pepper 1 Teaspoon
  Ground nutmeg 1⁄2 Teaspoon
  Salt 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.

Recipe Summary

Side Dish

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Average: 3.8 (13 votes)

Nutrition Rank

Nutrition Facts

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

Country Captain Chicken Recipe