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Colette & Cassi's Country Kitchen!

Makes 4 servings

Skinless chicken breasts give us lean protein, almonds add fiber and crunch, and the whole-wheat flour coating the chicken pumps up the carbs while helping it to brown. Tomatoes add lycopene and moisture, and the curry powder makes this mild dish delish.

Ingredients:
1/4 cup sliced almonds
4 boneless, skinless chicken breast halves
1/2 teaspoon salt, divided
2 tablespoons whole-grain pastry flour
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 bell peppers, coarsely chopped
2 garlic cloves, minced
1 tablespoon curry powder
1/2 teaspoon dried thyme
1 can (16 ounces) diced tomatoes
1/4 cup dry red wine or chicken broth
3 tablespoons dried currants

To Make:
Cook the almonds in a small nonstick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool.

Cut the chicken breasts in half crosswise. Season with 1/4 teaspoon salt. Lightly coat with the flour, patting off the excess.

Heat the oil in a large pot or Dutch oven over medium heat. Add the chicken and cook for 3 minutes on each side, or until lightly browned but not cooked through. Remove the chicken to a plate.

Add the onion and bell peppers to the pot. Cook, stirring frequently, for 5 minutes, or until softened. Stir in the garlic, curry powder, thyme, and the remaining 1/4 teaspoon salt. Cook for 1 minute, stirring constantly. Add the tomatoes (with juice) and wine or broth and bring to a boil.

Reduce the heat and simmer for 5 minutes. Stir in the currants.

Return the chicken to the pot, pushing it down into the sauce. Bring to a boil. Reduce the heat and partially cover the pot. Cook for 10 to 15 minutes, or until a thermometer inserted in the thickest portion of a breast registers 160°F and the juices run clear. Sprinkle with the almonds.