Country Captain Chicken

Prep Time: 35 minutes
Total Time: 1 hour 10 minutes
Makes 4 servings

¹/₄ cup sliced almonds

4 boneless, skinless chicken breast halves

¹/₂ teaspoon salt, divided

2 tablespoons whole grain pastry flour

1 tablespoon olive oil

1 onion, chopped

2 green bell peppers, coarsely chopped

2 cloves garlic, minced

1 tablespoon curry powder

¹/₂ teaspoon dried thyme

1 can (14.5 ounces) diced tomatoes

¹/₄ cup dry red wine or chicken broth

3 tablespoons dried currants

1. Cook the almonds in a small nonstick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool.

2. Halve the chicken breasts crosswise. Season with ¹/₄ teaspoon salt. Lightly coat with the flour, patting off the excess.

3. Heat the oil in a large pot or a Dutch oven over medium heat. Add the chicken and cook for 3 minutes on each side, or until lightly browned but not cooked through. Remove the chicken to a plate.

4. Add the onion and bell peppers to the pot. Cook, stirring frequently, for 5 minutes, or until softened. Stir in the garlic, curry powder, thyme, and the remaining ¹/₄ teaspoon salt. Cook for 1 minute, stirring constantly. Add the tomatoes and wine or broth and bring to a boil. Reduce the heat to a simmer and cook for 5 minutes. Stir in the currants.

5. Return the chicken to the pot, pushing it down into the sauce. Bring to a boil. Reduce the heat and partially cover the pot. Cook for 10 to 15 minutes, or until an instant-read thermometer inserted into the thickest portion registers 165°F and the juices run clear. Sprinkle with the almonds.

Per serving: 288 calories, 30 g protein, 20 g carbohydrates, 8 g fat, 1 g saturated fat, 5 g fiber, 635 mg sodium