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Country Captain Recipe
|Skinned chicken parts||1 1⁄2 Pound|
|Enriched all-purpose flour||2 Teaspoon|
|Vegetable oil||2 Teaspoon|
|Diced onion||1⁄2 Cup (8 tbs)|
|Diced carrot||1⁄4 Cup (4 tbs)|
|Diced green bell pepper||1⁄4 Cup (4 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Curry powder||1 1⁄2 Teaspoon|
|Canned italian tomatoes||1 1⁄2 Cup (24 tbs), chopped drained|
|Chicken broth||1⁄4 Cup (4 tbs)|
Calories 282 Calories from Fat 131
% Daily Value*
Total Fat 15 g22.5%
Saturated Fat 3.9 g19.3%
Trans Fat 0 g
Cholesterol 76 mg25.3%
Sodium 270.3 mg11.3%
Total Carbohydrates 13 g4.3%
Dietary Fiber 2.3 g9.3%
Sugars 4 g
Protein 25 g49.7%
Vitamin A 31.5% Vitamin C 20.4%
Calcium 5% Iron 12.9%
*Based on a 2000 Calorie diet
1 Sprinkle the chicken parts with salt, pepper and flour. Keep aside.
2 In a large skillet, add oil and heat.
3 Add the chicken and brown on all sides.
4 Transfer the chicken to a plate.
5 In the same skillet, add onion, carrot, green pepper, and garlic.
6 Saute until the vegetables are tender but not browned.
7 Add in the curry powder and stir to blend well.
8 Stir in tomatoes and raisins and bring mixture to a boil.
9 Return the chicken to the skillet and add in broth.
10 Cover and simmer for 20 minutes.
11 Simmer for another 5-10 minutes, uncovered until the chicken is tender.
12 Serve hot.