Country Captain Chicken Recipe

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Ingredients

Count

Nutrition

158

Calories

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Ingredients:

Serving

3 tbsp all-purpose flour
1/2 tsp paprika
1/4 tsp ground red pepper
6 (4-oz) skinned, boned chicken breast halves
vegetable cooking spray
2 tbsp reduced-calorie margarine
2 cups chopped green pepper
1 1/2 cups chopped onion
1/2 cup chopped fresh parsley
1 1/2 tbsp curry powder
1 tsp pepper
1/2 tsp ground nutmeg
1/2 tsp salt
2 cloves garlic, minced
1/2 cup raisins
2 (14 1/2-oz) cans no-salt-added whole tomatoes, undrained and chopped
4 cups water
2 cups long- grain rice, uncooked
3/4 tsp ground turmeric

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	157.95 Kcal (661 kJ)
Calories from fat	48.78 Kcal
		% Daily Value*
Total Fat	5.42g	8%
Cholesterol	19.56mg	7%
Sodium	299.77mg	12%
Potassium	358.64mg	8%
Total Carbs	22.37g	7%
Sugars	2.98g	12%
Dietary Fiber	3.92g	16%
Protein	7.36g	15%
Vitamin C	52.8mg	88%
Vitamin A	0.1mg	2%
Iron	1.5mg	9%
Calcium	56.1mg	6%

Amount Per 100 g
Calories	49.84 Kcal (209 kJ)
Calories from fat	15.39 Kcal
		% Daily Value*
Total Fat	1.71g	8%
Cholesterol	6.17mg	7%
Sodium	94.59mg	12%
Potassium	113.16mg	8%
Total Carbs	7.06g	7%
Sugars	0.94g	12%
Dietary Fiber	1.24g	16%
Protein	2.32g	15%
Vitamin C	16.7mg	88%
Iron	0.5mg	9%
Calcium	17.7mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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