Chicken Country Captain

Chutney is an optional, but delicious condiment.

Chicken Country Captain is a beloved Southern chicken stew made with curry, tomatoes and bell peppers. It’s origins date back to the early 19th century when British trade ships brought exotic spices from India to the ports at Charleston, SC and Savannah, GA. If you’re not from the South, you may not be familiar with this dish but you’ll likely find it in most Southern Junior League cookbooks.

Here is a trimmed down version of Country Captain that maintains the warmly spiced flavor of the original without all the fat. (Many Southern recipes tend to include copious quantities of bacon fat in their recipes.) It's traditionally served over rice and topped with toasted sliced almonds.

In the 19th century in Charleston and Savannah, Chicken Country Captain was considered exotic. Today we can think of it as a healthy, easy way to transform normally boring chicken into a sweet/savory delight. As always, it's low in fat, calories and WW Points.

1 lb. boneless skinless chicken breasts cut into 1 1/2-inch pieces

2 Tbsp. flour

1 tsp. salt

1/4 tsp. pepper

2 Tbsp. olive oil

1 medium yellow onion, chopped

1 bell pepper, any color, chopped

1 clove garlic, minced

1 1/2 tsp. curry powder

1/2 tsp. dried thyme

1/4 tsp, salt and 1/4 tsp. black pepper

1 (14.5 oz.) can stewed tomatoes, undrained

2/3 cup chicken broth

3 Tbsp. raisins or currants

2 Tbsp. sliced almonds, lightly toasted (optional garnish)

2 cups cooked rice

Heat 1 1/2 Tbsp. of olive oil in a large skillet over medium-high heat. Combine flour with salt and pepper and dredge chicken pieces in the flour. Shake off the excess—you want a very thin coating. Sauté chicken until lightly browned on all sides, about 5 minutes. Remove chicken and set it aside on a plate.

Add the remaining 1/2 Tbsp. of olive oil to the same skillet. Toss in the chopped onion and bell pepper. Cook for 4 to 5 minutes until soft. Stir in the minced garlic, curry powder and thyme, cooking 1 minute until fragrant.

Pour in the stewed tomatoes, chicken stock and raisins. Bring the liquid to a simmer, scraping up any browned bits from the bottom of the pan.

Add the chicken along with any accumulated juices back into the tomato mixture. Reduce heat to low, cover the skillet and simmer 15 minutes until the chicken is cooked through and tender.

Spoon the warm chicken and tomato-curry sauce over rice. Top with toasted almond slices, if desired. Chutney is optional, but a traditional condiment.

Serves 4

WW Points for each serving with 1/2 cup rice: 5