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Dump-and-Bake Country Captain Chicken

Country Captain Chicken is a classic Southern dish. This dump-and-bake shortcut version has all the rich, hearty flavor with half the work!

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 servings
Calories: 356 kcal
Course: Dinner
Cuisine: American

Ingredients

  • 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 14.5 oz. can diced tomatoes NOT drained
  • 1 lb. boneless skinless chicken breasts, thighs, or tenderloins diced into bite-sized pieces
  • Optional garnish: toasted shredded coconut, sliced toasted almonds, sliced green onion, fresh herbs, golden raisins

Instructions

    Cup of Yum
  1. Preheat oven to 425F (220C). Spray a 9-inch square baking dish with cooking spray.
  2. In the prepared dish (or in a separate bowl) whisk together tomato paste, curry powder, garlic, chicken broth, and mango chutney.
  3. Add uncooked rice, onion, bell pepper, diced tomatoes (with juice), and raw chicken to the baking dish, then combine with the sauce.
  4. Cover dish tightly with foil. Bake for 25 minutes. Uncover and give it all a stir.
  5. Return the dish to the oven, uncovered, and bake for an additional 5 minutes, or until chicken is cooked through and rice is tender.
  6. Let stand 5 minutes before serving. Garnish with optional toppings.

Notes

  • For ease, I use frozen chopped peppers and onions, but you can use fresh if you don't mind the extra prep time.
  • You can also replace canned tomatoes with fresh chopped tomatoes, but you want them to be extra ripe, soft, and juicy. To replace one 14.5 oz. can, you'll need about 2-3 medium fresh tomatoes.
  • Captain Chicken is incredibly freezer-friendly. Prepare the recipe as directed and store in gallon-sized freezer bags until you're ready to bake. Thaw in the fridge for a day beforehand.
  • You can also freeze leftovers for up to three months. Leftovers will store well in the fridge for up to three days.
  • This recipe can also be made in the slow cooker! Dump in all the ingredients, give it a good mix, and cook on LOW for 4-6 hours or on HIGH for 2-3 hours, until the chicken and rice are cooked through.
  • Cooking for two? Half all the ingredients in the recipe and use a smaller baking dish.

Nutrition Information

Serving 1/5 of the recipe Calories 356kcal (18%) Carbohydrates 59g (20%) Protein 26.3g (53%) Fat 1.4g (2%) Saturated Fat 0.4g (2%) Cholesterol 53mg (18%) Sodium 841mg (35%) Fiber 3.6g (14%) Sugar 24.7g (49%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 356

% Daily Value*

Serving 1/5 of the recipe
Calories 356kcal 18%
Carbohydrates 59g 20%
Protein 26.3g 53%
Fat 1.4g 2%
Saturated Fat 0.4g 2%
Cholesterol 53mg 18%
Sodium 841mg 35%
Fiber 3.6g 14%
Sugar 24.7g 49%

* Percent Daily Values are based on a 2,000 calorie diet.