PCOS Meal Planner

Dinner: Country Captain

A Southern classic chicken dish.

Prep Time: 30 mins

Cook Time: 60 mins

Total Time: 90 mins

Ingredients

2 tbsps butter
48 oz chicken thighs
4 medium slices bacon
1 medium yellow onion, diced
1 medium green pepper, seeded and diced
2 stalks medium celery, ribs, chopped
1 tbsp minced garlic
2 tbsps curry powder
3 tbsp currants
3 tbsp almonds, slivered
1/4 tsp kosher salt
1 dash fresh ground black pepper
1 tsp dried thyme
28 oz diced tomatoes in juice

Instructions

1. Preheat the oven to 325° F (160° C).

2. Combine the flour, 2 teaspoons kosher salt, 1 teaspoon freshly ground black pepper and the thyme in a bowl. In a large skillet, melt the butter over medium-high heat until it foams.

3. Dredge the chicken in the flour mixture, shaking off excess, and fry, in batches if needed, until browned on all sides, about 8 minutes. Transfer the chicken to a plate and drain off all but 1 tablespoon of the fat in the skillet.

4. Return the skillet to medium heat, add the bacon and fry until crispy. Transfer to a plate. Once cool, crumble and set aside.

5. Add the onion, pepper, celery, garlic, curry powder and 1 tablespoon of the currants to the skillet and sauté over medium-high heat until soft and fragrant, about 7 minutes.

6. Stir in the tomatoes and their juices, bring to a boil and simmer over medium-low heat for 10 minutes. Season to taste with salt and pepper.

7. Spread 1 cup of the tomato sauce in the bottom of an ovenproof casserole large enough to hold the chicken snugly in one layer. Arrange the chicken on top. Pour the remaining sauce over and around the chicken. Cover tightly with foil and bake for 35 minutes. Remove the foil and cook for 15 minutes more.

8. Top with the crumbled bacon, remaining currants and slivered almonds. Serve with cooked rice if allowed and any condiments you wish.

Share Country Captain

Country Captain

Nutrition Facts

Serving Size: 4

Amount Per ONE Serving
Calories 712 kcal
Fat 46.9 g
Carbohydrate 18.74 g
Protein 51.55 g
Iron 119 mg
Calcium 45 mg
Cholesterol 196 mg
Monounsaturated Fat 18.94 g
Polyunsaturated Fat 8.25 g
Saturated Fat 15.09 g
Sodium 1082 mg
Sugar 9.89 g
Potassium 654 mg
Vitamin A 124 mcg
Vitamin C 408 mg
Fiber 5 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Country Captain"


Register or log in to add a comment

PCOS AI Coach - Try It Out

Ask one question to our AI coach about PCOS and nutrition.

By using this PCOS AI Coach, you agree to understand that this is an AI life coach. It is not a licensed psychologist, therapist, or healthcare professional and does not replace the care of those professionals. The AI coach cannot take any responsibility for the results of your actions, and any harm you suffer as a result of the use, or non-use of the information provided. Use judgment before taking any action or plan suggested. Do not use if you feel in danger to yourself or others, instead find a professional at findahelpline.com.

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

PCOS and Tubal Ligation: Making Informed Decisions

Looking for clear information about PCOS and tubal ligation? Learn how these conditions interact and what you need to know for your health journey.

Best gluten-free flours for PCOS

Discover the best gluten-free flours for PCOS that help manage blood sugar and provide essential nutrients for hormonal balance

PCOS-Friendly Trail Mix: Hiking Towards Better Health

Create hormone-balancing trail mix that supports PCOS management while keeping your energy levels steady for outdoor activities

PCOS and Blood Pressure: What You Need to Know

Discover the vital connection between PCOS and blood pressure, plus practical diet tips for better health management.

PCOS and Lactation: Understanding the Connection

Learn how PCOS affects lactation and discover evidence-based nutrition strategies to support healthy milk production and breastfeeding.

PCOS and Sea Bass: Premium Fish Guide

Learn how sea bass fits into your PCOS-friendly diet: nutrition benefits, cooking tips, and ways to include this premium fish

PCOS Specialist Atlanta: Finding Expert Care

Looking for a PCOS specialist in Atlanta? Learn how to find the right doctor for your polycystic ovary syndrome care.

PCOS-Friendly Trail Mix: Hiking Towards Better Health

Create hormone-balancing trail mix that supports PCOS management while keeping your energy levels steady for outdoor activities

Soup Toppers for PCOS: Adding Crunch Without Carbs

Discover low-carb soup toppers that add satisfying crunch and nutrition to your PCOS-friendly soups while managing blood sugar.