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Country Captain with Cauliflower and Peas

This vibrant Country Captain with cauliflower and peas is a wonderful choice for those seeking a nutritious, diabetes-friendly meal that does not compromise on deep, aromatic flavour. Based on the classic Southern American curry, our version focuses on a homemade spice blend of toasted fennel, cardamom, and cinnamon, which provides a warming base without the need for added sugars. The addition of fresh cauliflower and sweet petite peas adds plenty of fibre and texture, while the dried cherries offer a subtle, tart brightness that balances the savoury notes of the chicken.

Perfect for a wholesome midweek dinner, this heart-healthy stew utilizes lean chicken thighs to ensure the meat remains succulent during the simmering process. It is a fantastic make-ahead dish, as the complex flavours of the ginger, garlic, and toasted spices only improve after a day in the fridge. Serve it as a stand-alone bowl of comfort or alongside a small portion of wholegrain rice for a complete, balanced meal that the whole family will enjoy.

Video consigliati per Ricette adatte ai diabetici

Ingredients for Country Captain with Cauliflower and Peas

  • 1 1/2 teaspoons coriander seeds

  • 1 teaspoon fennel seeds

  • 1 cucchiaino di semi di cumino

  • 1/2 teaspoons whole black peppercorns

  • 3 whole cloves

  • 1/4 teaspoons cardamom seeds (from 3 whole green cardamom pods)

  • 1 1/2-inch piece cinnamon stick

  • 1/2 teaspoons turmeric

  • 1/4 teaspoons (scant) cayenne pepper

  • 80ml peanut oil or vegetable oil, divided

  • 1 small head of cauliflower, trimmed, cut into 1-inch florets (about 4 cups)

  • Coarse kosher salt

  • 900g skinless boneless chicken thighs, trimmed, cut into 1- to 2-inch pieces

  • 1 bunch spring onions, dark green and white parts chopped separately

  • 1 tablespoon finely grated peeled fresh ginger

  • 2 garlic cloves, minced

  • 350ml (or more) low-salt chicken broth

  • 400ml crushed tomatoes with added puree (from 800g can)

  • 50g dried cherries, finely chopped

  • 1 tablespoon smooth peanut butter

  • 350g frozen petite peas (9 to 275g

  • do not thaw)

  • 30g coconut shavings,* lightly toasted

Place coriander seeds, fennel seeds, cumin seeds, black peppercorns, cloves, cardamom seeds, and cinnamon stick in small dry skillet. Stir over medium heat until fragrant and slightly darker in colour, 5 to 6 minutes. Remove from heat; cool. Finely grind spices in spice mill or in mortar with pestle. Transfer to small bowl; add turmeric and cayenne.

Heat 45ml oil in heavy large deep pot over medium-high heat. Add cauliflower florets; sprinkle with coarse kosher salt and sauté until beginning to soften and brown in spots, 6 to 7 minutes. Transfer to medium bowl.

Add remaining 2 tablespoons oil and half of chicken to same pot; sprinkle with coarse kosher salt and sauté until chicken is light brown on all sides, about 6 minutes. Transfer chicken to large bowl. Repeat with remaining chicken.

Add white parts of spring onions, finely grated ginger, and minced garlic to same pot; reduce heat to medium and sauté until fragrant, about 1 minute. Add ground spice mixture; stir 15 seconds. Stir in 350ml chicken broth and bring to boil, scraping up any browned bits. Add crushed tomatoes; reduce heat to medium-low, cover, and simmer 15 minutes. Stir in dried cherries and peanut butter; return chicken and any accumulated juices to pot. Cover and simmer 10 minutes. Add sautéed cauliflower to pot; cover and simmer until chicken is cooked through and cauliflower is tender, adding more chicken broth by 60ml fuls if mixture is dry, about 10 minutes longer. Season with coarse salt and pepper. DO AHEAD: Can be made 1 day ahead. Cool slightly. Chill uncovered until cold, then cover and keep refrigerated. Rewarm over medium heat before continuing.

Add frozen peas to stew and simmer until heated through, about 5 minutes. Ladle stew into bowls. Sprinkle each serving with spring onion tops and toasted coconut shavings and serve.

Strips of unsweetened coconut (also called coconut chips); available at some supermarkets and at many natural foods stores and from melissas.com.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 29 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
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