Country Captain chicken

    (1)
    45 min

    This traditional American dish was created in the nineteenth century, when India was considered to be the most exotic place on earth. The flavourings offered a welcome change from plain old chicken stew.


    2 people made this

    Ingredients
    Serves: 4 

    • 2 tsp olive oil
    • 4 skinless, boneless chicken breasts, 140g (5oz) each
    • 1 small onion, thinly sliced
    • 3 garlic cloves, finely chopped
    • 1 tbsp curry powder
    • 300ml (10fl oz) no-salt-added canned chopped tomatoes
    • 25g (1oz) dried apricots, thinly sliced
    • pepper to taste
    • ½ tsp dried thyme
    • 25g (1oz) flaked almonds

    Method
    Prep:10min  ›  Cook:35min  ›  Ready in:45min 

    1. Heat the oil in a large nonstick flameproof casserole over medium heat. Add the chicken and sauté for 3 minutes on each side or until golden brown. With tongs or a slotted spoon, transfer the chicken to a plate.
    2. Add the onion and garlic to the casserole and cook for about 5 minutes or until the onion is tender.
    3. Stir in the curry powder and cook for 1 minute. Add the tomatoes with their juice, the apricots, thyme and pepper, and bring to the boil.
    4. Return the chicken (and any accumulated juices) to the casserole. Reduce to a simmer, cover and cook for about 20 minutes or until the chicken is cooked through. The dish can now be cooled and refrigerated, then reheated in the oven preheated to 160°C (325°F, gas mark 3). Serve sprinkled with the flaked almonds.

    Some more ideas

    *Substitute boneless turkey breast for the chicken.
    *Add 75g (2½oz) sultanas to the sauce.
    *When in peak season, use fresh tomatoes instead of canned ones. Coarsely chop 3 peeled, cored and deseeded medium tomatoes.

    Health points

    *Tomatoes are an excellent source of the phytochemical lycopene, which may help fight heart disease. Lycopene is most available when tomatoes are cooked with a little fat, as they are in this recipe.
    *Dried apricots are a good source of vitamin A and fibre. As they are portable, they can be a handy snack.
    *Orange and red fruits and vegetables, such as mangoes, red cabbage and red peppers, are excellent sources of beta-carotene and vitamin C – both antioxidants that help to protect against heart disease and cancer.

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    Reviews in English (1)

    SamPlatts
    0

    did not like this at all very bland  -  07 Feb 2013

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