Nuts and Seeds for PCOS: Complete Guide
Learn which nuts and seeds best support PCOS management through blood sugar control and hormone balance. Find practical ways to add them to your meals
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.
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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 | ||
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