A classic curry recipe from the American south, Country Captain is said to have been named for a British officer who brought it to this country after a stay in India.
⅔ cup rice
¾ teaspoon salt
2 teaspoons vegetable oil, such as olive or canola oil
4 small skinless, boneless chicken breast halves (4 ounces each)
2 tablespoons flour
1 tablespoon curry powder
¾ teaspoon thyme
2 medium onions, chopped
2 large green bell peppers, diced
3 cloves garlic, minced
¼ cup water
1 can (14½ ounces) no-salt-added tomatoes, chopped with their juice
1 can (8 ounces) no-salt-added tomato sauce
½ cup raisins
2 tablespoons sliced almonds
1. In a medium saucepan, cook the rice according to package directions, using ¼ teaspoon of the salt.
2. Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Dust the chicken with the flour, shaking off the excess. Add the chicken to the pan and sauté until golden brown on both sides, about 5 minutes. Transfer the chicken to a plate.
3. Add the curry powder and thyme to the skillet and cook for 30 seconds. Add the onions, bell peppers, and garlic, and stir to coat. Add the water and cook, stirring frequently, until the vegetables are softened, about 5 minutes.
4. Stir in the tomatoes, tomato sauce, raisins, and remaining ½ teaspoon salt, and bring to a boil. Reduce to a simmer and cook 4 minutes. Return the chicken to the pan, cover, and cook until the chicken is cooked through and the vegetables are tender, about 10 minutes. Stir in the almonds. Serve the chicken mixture over the rice. Makes 4 servings
Good source of: folate, niacin, potassium, selenium, thiamin, vitamin B6, vitamin C
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.