Dump-and-Bake Country Captain Chicken
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Looking for an easy weeknight dinner that’s packed with flavor? Try this dump-and-bake Country Captain Chicken! It’s a quick twist on a Southern classic that comes together in just 40 minutes. You can have a tasty meal on the table with only 10 minutes of prep time.
This recipe combines tender chicken, rice, veggies, and a flavorful curry sauce all in one dish. Just mix the ingredients, pop it in the oven, and relax while it cooks. The result is a hearty, comforting meal your whole family will love.
Exact Ingredients List
Here’s what you’ll need to make this easy Dump-and-Bake Country Captain Chicken:
- 5 tablespoons tomato paste
- 1-2 tablespoons curry powder
- 3 teaspoons minced garlic
- 1 ¼ cups low sodium chicken broth
- ½ cup mango chutney
- 1 ½ cups uncooked instant white rice
- 1 cup diced onion
- 1 green bell pepper, chopped
- 1 can (14.5 oz) diced tomatoes, undrained
- 1 lb boneless skinless chicken (breasts, thighs, or tenderloins), cut into bite-sized pieces
For garnish (optional):
- Toasted shredded coconut
- Sliced toasted almonds
- Sliced green onion
- Fresh herbs
- Golden raisins
You’ll also need cooking spray for the baking dish. This recipe serves 4 and has about 356 calories per serving.
Instructions
Preheat your oven to 425°F (220°C). Grab a 9-inch square baking dish and give it a quick spray with cooking spray.
Mix the sauce in the baking dish. Whisk together 5 tablespoons tomato paste, 1-2 tablespoons curry powder, 3 teaspoons minced garlic, 1¼ cups low sodium chicken broth, and ½ cup mango chutney.
Add the remaining ingredients to the dish. Toss in 1½ cups uncooked instant white rice, 1 cup diced onion, 1 chopped green bell pepper, a 14.5 oz can of undrained diced tomatoes, and 1 lb of diced chicken. Mix everything well with the sauce.
Cover the dish tightly with foil and pop it in the oven. Bake for 25 minutes.
After 25 minutes, take the dish out and give it a good stir. Put it back in the oven uncovered for another 5 minutes, or until the chicken is fully cooked and the rice is tender.
Let the dish rest for 5 minutes before serving. Add your favorite toppings like toasted coconut, almonds, green onions, or raisins if you’d like. Enjoy your easy, flavorful meal!
Possible Substitutes List
You can easily swap out ingredients in this Dump-and-Bake Country Captain Chicken recipe. Here are some tasty options:
- Rice: Try brown rice or quinoa for a healthier twist. Just adjust cooking time as needed.
- Chicken: Use turkey breast or firm tofu for a different protein.
- Mango chutney: Apricot jam or peach preserves work well too.
- Bell pepper: Red or yellow peppers add a pop of color.
For the spices:
- Curry powder: Garam masala gives a similar warm flavor.
- Garlic: Garlic powder (1 tsp) is a quick substitute.
No tomato paste? Use ketchup or tomato sauce instead. Out of chicken broth? Water or vegetable broth will do in a pinch.
Feel free to play with toppings too. Try chopped peanuts or dried cranberries for a fun twist on the classic garnishes.
How To Make It Diabetes-Friendly
To make this Country Captain Chicken more diabetes-friendly, try these easy swaps:
Use brown rice instead of white rice. Brown rice has more fiber and a lower glycemic index.
Cut the amount of rice in half and add extra veggies like cauliflower rice or diced zucchini. This lowers the carb count.
Skip the mango chutney or use a sugar-free version. Regular chutney can be high in sugar.
Go easy on the optional toppings. Limit or skip the raisins and coconut, which are high in sugar.
Add more non-starchy veggies like spinach or bell peppers. They’re low in carbs and high in nutrients.
Here’s a quick comparison:
| Original | Diabetes-Friendly |
|---|---|
| White rice | Brown rice or cauliflower rice |
| 1/2 cup mango chutney | 2 tbsp sugar-free chutney |
| Optional sugary toppings | Extra veggies as toppings |
These changes can help keep blood sugar levels more stable while still enjoying a tasty meal.
Tips, Tricks & Storing
To make this dish even easier, you can prep the ingredients ahead of time. Chop the onion and bell pepper the night before and store them in airtight containers in the fridge.
For extra flavor, toast the curry powder in a dry skillet for a minute before adding it to the sauce. This brings out its rich aroma and tastes great.
If you like it spicy, add a pinch of red pepper flakes or a dash of hot sauce to the sauce mixture. You can also use spicy curry powder instead of mild.
Leftovers taste amazing! Store them in an airtight container in the fridge for up to 3 days. To reheat, microwave in 30-second bursts, stirring between each, until hot.
You can freeze this dish too. Let it cool completely, then portion it into freezer-safe containers. It will keep for up to 3 months. Thaw overnight in the fridge before reheating.
Try swapping the chicken for chickpeas to make a vegetarian version. Use vegetable broth instead of chicken broth too.
Don’t skip the garnishes! They add great texture and flavor. Toast the coconut and almonds in a dry skillet until golden for extra crunch.