Country Captain with Cauliflower and Peas

Country Captain with Cauliflower and Peas

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  • cook: 0 hr
  • total: 0 hr
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  • Summary

    The Original: Poached and shredded chicken mixed with a curry-powder sauce. Our Version: Chicken thighs simmered with cauliflower, tomatoes, and peas, then seasoned with a mix of freshly toasted and ground spices.

    Ingredients

    • 1 1/2 teaspoons coriander seeds
    • 1 teaspoon fennel seeds
    • 1 teaspoon cumin seeds
    • 1/2 teaspoon whole black peppercorns
    • 3 whole cloves
    • 1/4 teaspoon cardamom seeds (from 3 whole green cardamom pods)
    • 1 1/2-inch piece cinnamon stick
    • 1/2 teaspoon turmeric
    • 1/4 teaspoon (scant) cayenne pepper
    • 5 tablespoons peanut oil or vegetable oil, divided
    • 1 small head of cauliflower, trimmed, cut into 1-inch florets (about 4 cups)
    • Coarse kosher salt
    • 2 pounds skinless boneless chicken thighs, trimmed, cut into 1- to 2-inch pieces
    • 1 bunch green onions, dark green and white parts chopped separately
    • 1 tablespoon finely grated peeled fresh ginger
    • 2 garlic cloves, minced
    • 1 1/2 cups (or more) low-salt chicken broth
    • 1 2/3 cups crushed tomatoes with added puree (from 28-ounce can)
    • 1/3 cup dried cherries, finely chopped
    • 1 tablespoon smooth peanut butter
    • 1 1/2 cups frozen petite peas (9 to 10 ounces; do not thaw)
    • 1/3 cup coconut shavings,* lightly toasted

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 179 % Daily Value *
    • Total Fat: 13 g 19.95%
    • Saturated Fat: 2 g 10.3%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 136 mg 5.68%
    • Calcium: 43 mg 4.33%
    • Potassium: 254 mg 7.27%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 11.15%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 13 g %
    • Dietary Fiber: 4 g 14.52%
    • Sugar: 6 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 4 g
    • Vitamin A 9.41%
    • Vitamin C 20.13%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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