Country Captain Chicken (Southern Curried Classic)

Get ready for a flavor adventure that combines Southern comfort with exotic spice! Country Captain Chicken is a delicious collision of worlds – tender chicken bathed in a curry-infused tomato sauce that’s been delighting Southern tables since the 1800s. This dish actually has fascinating historical roots, brought to American shores by spice traders returning from India to ports like Savannah and Charleston.

What makes this dish truly special is how the curry powder blooms in the tomato sauce, creating a perfect balance that’s neither too spicy nor too mild. The chicken becomes incredibly tender as it simmers, absorbing all those complex flavors while the peppers and onions melt into the sauce. Served over fluffy white rice that soaks up every drop of that golden curry sauce? Pure magic on a plate!

Ingredients

• 2 whole chicken breasts
• ¼ cup gluten-free flour (I use King Arthur’s Gluten Free Flour)
• 1 green bell pepper, sliced
• 1 onion, sliced
• 1 (14 oz) can diced tomatoes
• 1 cup chicken broth
• 1 tablespoon curry powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons olive oil or butter
• 2 cups cooked white rice

Steps

1. Place the chicken breasts on a plate and gently dip both sides in the gluten-free flour. Use a light touch here – you want just enough flour to create a delicate coating, not a thick batter. Shake off any excess flour to prevent burning during searing.
2. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering but not smoking. Carefully place the floured chicken breasts in the hot oil and sear until golden brown, about 3-4 minutes per side. You’re looking for a rich caramel color, not deep brown. Remove chicken and set aside on a clean plate.
3. In the same skillet (don’t clean it – those browned bits are flavor gold!), reduce heat to medium and add the sliced onions and green peppers. Sauté until vegetables soften and onions become translucent, about 5-6 minutes. Stir occasionally to prevent sticking.
4. Add the can of diced tomatoes (with their juice), 1 tablespoon curry powder, 1 teaspoon salt, and ½ teaspoon black pepper to the skillet. Stir well to combine and allow the curry powder to bloom in the hot mixture for 30 seconds – you’ll smell the spices become more fragrant. Pour in the 1 cup chicken broth and stir to integrate all ingredients.
5. Return the seared chicken breasts to the skillet, nestling them into the sauce. Cover with a tight-fitting lid, reduce heat to low-medium, and simmer for 20-25 minutes until chicken is fully cooked (internal temperature reaches 165°F/74°C) and tender enough to cut with a fork. If sauce reduces too much, add a splash more broth.
6. Serve the chicken and generous spoonfuls of the curry sauce over hot cooked white rice. The rice should be fluffy and still slightly warm to best absorb the flavorful sauce.

Smart Swaps

• Replace green bell pepper with red bell pepper for a sweeter flavor profile and extra vitamin C
• Substitute coconut milk for half the chicken broth for a richer, slightly sweet curry sauce
• Try brown rice instead of white for extra fiber and a nutty flavor that complements the curry
• Add ¼ cup golden raisins to the sauce while simmering for authentic Southern-style sweetness
• Use boneless chicken thighs instead of breasts for more tender, flavorful results

Make It Diabetes-Friendly

• Substitute cauliflower rice for white rice to reduce carbs by approximately 30g per serving
• Use chicken thighs with skin removed for better satiety without added carbs
• Add 1 tablespoon ground flaxseed to the flour coating to add fiber that slows glucose absorption
• Serve with a side of steamed non-starchy vegetables like broccoli to increase fiber and volume
• Reduce serving size to ½ cup rice and increase protein portion slightly to maintain fullness while lowering glycemic impact

Pro Tips

• Toast the curry powder in a dry pan for 30 seconds before adding to the recipe to intensify its flavor
• For extra tenderness, pound chicken breasts to even ½-inch thickness before flouring
• Let the finished dish rest, covered, for 10 minutes off heat before serving to allow flavors to meld
• Garnish with fresh cilantro and a squeeze of lime juice just before serving for brightness
• This dish actually tastes better the next day, so consider making it ahead and gently reheating