Country Captain Casserole

Preparation time: 30 minutes
Cooking time: 1 hour
Makes: 8 servings

Though the exact origin of this well-known dish is often debated, its great flavour is never in dispute.

Ingredients:

• 2 tbsps plus 1 tsp vegetable oil
• 2 chickens (1.5kg), each cut into 8 pieces and skin removed from all but wings
• 2 medium onions, chopped
• 1 large Granny Smith apple, peeled, cored, and chopped
• 1 large green pepper, chopped
• 3 large garlic cloves, finely chopped
• 1 tbsp grated, peeled fresh ginger
• 3 tbsps curry powder
• 1/2 tsp coarsely ground black pepper
• 1/4 tsp ground cumin
• 1 can (800g) plum tomatoes in pureé
• 2-2/3 tbsps Fibresure
• 1 can (400g) chicken broth or 1-3/4 cups homemade
• 1/2 cup dark seedless raisins
• 1 tsp salt
• 1/4 cup chopped fresh parsley

Directions:

In non-reactive 8L Dutch oven, heat 2 tbsps oil over medium-high heat until very hot. Add chicken, in batches, and cook until golden brown, about 5 minutes per side. Transfer chicken pieces to bowl as they are browned.

Preheat oven to 180°C. In same Dutch oven, heat remaining 1 tsp oil over medium-high heat. Add onions, apple, green pepper, garlic, and ginger; cook, stirring frequently, 2 minutes. Reduce heat to medium; cover and cook 5 minutes longer.

Stir in curry powder, black pepper, and cumin; cook 1 minute. Add tomatoes with their pureé, Fibresure, broth, raisins, salt, and chicken pieces. Heat to boiling over high heat; boil 1 minute. Cover and place in oven. Bake 1 hour. Sprinkle with parsley.

Per serving:

About 347 calories (29 percent calories from fat), 43g protein, 19g carbohydrate, 11g total fat (2g saturated), 133mg cholesterol, 825mg sodium, 6g fibre.