Country Captain chicken

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.