THROWDOWN'S COUNTRY CAPTAIN CHICKEN
Steps:
- For the coconut rice with green onions:
- Melt the butter in a medium saucepan over high heat. Add the onion and cook until soft, about 2 minutes. Add the rice and stir to coat the grains in the butter. Add the coconut milk, water, salt and pepper and bring to a boil, stir once, cover the pot, reduce the heat to medium-low and cook until tender, about 16 minutes.
- Remove from the heat and let the rice sit, covered for 5 minutes. Remove the lid, fluff with a fork and fold in the green onion. Let sit 5 minutes before serving.
- Preheat the oven to 325 degrees F.
- Heat the oil in a large, high sided saute pan over medium-high heat. Add the bacon and cook until golden brown and crisp. Remove with a slotted spoon to a plate lined with paper towels. Add the butter and 1 tablespoon of canola to the rendered bacon fat in the pan and heat until it begins to shimmer.
- Put the flour in a shallow bowl and season liberally with salt and pepper. Season the chicken on both sides with salt and pepper, dredge in the flour and tap off any excess. Sear the chicken on both sides until golden brown. Remove to plate.
- Add the onion and bell pepper to the pan, season with salt and pepper and cook until soft, about 5 minutes. Add the garlic and the serrano and cook for 1 minute. Stir in the curry powder and cook for 1 minute. Add the wine and cook until reduced by 3/4. Add the chicken stock, bring to a simmer and reduce slightly. Stir in the tomatoes, currants or raisins, thyme, 2 teaspoons of honey and season with a little salt and pepper and bring to a simmer. Nestle the chicken thighs into the pan, cover with a tight fitting lid and bake in the oven for 35 minutes. Remove the lid after 35 minutes and continue to bake an additional 15 minutes.
- Remove the chicken to a platter and tent slightly to keep warm. Put the pan and sauce back on the burner over high heat and bring to a boil. Let the sauce reduce slightly, then season with salt, pepper, and honey, to taste. Stir in the parsley. Spoon the sauce over the chicken and top with the bacon, almonds and more parsley. Serve with Coconut Rice with Green Onions.
- Combine all the spices in a small bowl.
LEE BROS. COUNTRY CAPTAIN
Steps:
- Preheat the oven to 350 degrees F.
- Pour the broth into a small saucepan and bring to a boil over high heat. Put the currants in a small bowl and pour enough broth over them to cover. Set aside. In another small bowl, combine the curry powder, garam masala, salt, and black pepper and reserve.
- Scatter the bacon in a 4 to 6 quart enameled cast-iron pot or Dutch oven over medium-high heat. Stir the pieces around occasionally until the bacon is firm and just golden brown, about 5 minutes. With the slotted spoon, transfer the bacon to a small bowl and reserve.
- Pour off all but 2 tablespoons of fat from the pot, reserving the excess fat in a small bowl. Brown the chicken thighs in batches over medium-high heat, taking care not to crowd them in the pot, until they are golden brown, about 5 minutes per side. Add the reserved bacon fat, 1 teaspoon at a time, if the pot becomes too dry. Remove the chicken and reserve in a medium bowl.
- Add 2 teaspoons reserved bacon fat to the pot (if there is none left, use 2 teaspoons canola or vegetable oil). Add the chile and toast the chile in the fat, about 30 seconds per side, until very fragrant.
- Add the carrots, bell peppers, onions, and garlic and cook until slightly softened, about 6 minutes. Add the tomatoes, spice mixture, ginger, and the currants and their broth. Reduce the heat to medium-low, and simmer until the tomatoes have cooked down to a puree and the sauce has thickened around the vegetables, about 8 minutes.
- Nest the chicken thighs gently in the vegetable sauce so that the skin side faces up and is above the surface of the gravy. Tent the pot loosely with foil and transfer to the middle rack of the oven. Bake until the country captain resembles a roiling stew around the chicken thighs, about 20 minutes. Remove the foil and bake until the sauce has thickened further and the chicken skin is just beginning to crisp, about 15 minutes more.
- Remove from the oven, skim any excess fat from the surface, and season to taste with salt and pepper. Discard the chile. With tongs, transfer 3 thighs to each of 4 wide, deep bowls filled with 1 cup hot white rice. Spoon the sauce over the chicken and the rice and garnish with the reserved bacon, almonds, and parsley.
COUNTRY CAPTAIN CHICKEN
I found this recipe to be one of the best for Country Captain. I love the taste of the currants mixed with the garlic and stewed tomatoes. I've been making this for some time now, but didn't realize it's like chili . . . every region has a little twist or has a favorite dish that Mom used to make, especially in the South. Enjoy.
Provided by Hungarian Gypsy
Categories Curries
Time 55m
Yield 4-6 serving(s)
Number Of Ingredients 14
Steps:
- Cut chicken into 8 pieces.
- Wash pieces and pat dry.
- Coat THE CHICKEN PIECES with a mixture of the flour, salt and pepper.
- Heat the butter and oil in a large skillet; brown the chicken on all sides over medium high heat.
- Remove the chicken with a slotted spoon and add the onion, green pepper, garlic, curry powder and thyme.
- Stir over low heat to loosen the browned particles.
- Add the stewed tomatoes . . . and then return the chicken to skillet, skin side up.
- Cover and cook slowly until tender, 20 to 30 minutes.
- Stir the currants into the sauce and serve accompanied by almonds.
30 MINUTE SOUTHERN CLASSIC: COUNTRY CAPTAIN CHICKEN
Provided by Rachael Ray : Food Network
Categories main-dish
Time 30m
Yield 4 to 6 servings
Number Of Ingredients 20
Steps:
- Bring water to a boil in a medium saucepan. Add butter and rice and return water to a boil. Reduce heat to low and cover the pot. Cook rice 20 minutes or until tender. Turn off heat and fluff rice with a fork.
- Combine flour and paprika in a shallow dish. Season chicken with salt and pepper. Cut each chicken breast and thigh in 1/2 on an angle. Coat chicken pieces in paprika seasoned flour. Wash your hands and chicken work surfaces thoroughly.
- Heat a large skillet over medium high heat. Add oil to the pan. Brown chicken pieces, 3 minutes on each side, and remove from the skillet. Add butter to the pan, then stir in peppers, onions and garlic. Season the veggies with salt and pepper and saute them 5 to 7 minutes to soften. Add curry, stock, tomatoes and raisins. Slide chicken back into the skillet and simmer over moderate heat for 5 minutes to combine flavors and finish cooking the chicken through. Place skillet on a trivet and serve the chicken from the pan. Garnish the Country Captain's chicken with sliced almonds. Transfer rice to a serving dish and garnish with chopped scallions.
COUNTRY CAPTAIN CHICKEN
Enjoy a better-for-you version of this classic Southern chicken stew. From Prevention Healthy Cooking.
Provided by Betty Crocker Kitchens
Categories Entree
Time 1h10m
Yield 4
Number Of Ingredients 13
Steps:
- In small nonstick skillet, toast almonds over medium heat, stirring often, 3 to 4 minutes or until lightly toasted. Tip onto a plate; let cool.
- Cut chicken breasts crosswise in half. Season with 1/4 teaspoon of the salt. Lightly coat with flour, patting off excess. In a 5-quart saucpean or Dutch oven, heat oil over medium heat. Add chicken; cook 3 minutes on each side or until lightly browned but not cooked through. Remove chicken to a plate.
- Add onion and bell peppers to the saucepan. Cook and stir 5 minutes or until vegetables are softened. Stir in garlic, curry powder, thyme and remaining 1/4 teaspoon salt. Cook 1 minute, stirring constantly. Add tomatoes (with juice) and wine; heat to boiling. Reduce heat; simmer 5 minutes. Stir in currants.
- Return chicken to saucepan, pushing it down into the sauce. Heat to boiling. Reduce heat and partially cover saucepan. Cook 10 to 15 minutes or until an instant-read thermometer inserted into the thickest part of chicken reads 160°F and juices run clear. Sprinkle with almonds.
Nutrition Facts : Calories 330, Carbohydrate 21 g, Cholesterol 90 mg, Fat 1 1/2, Fiber 4 g, Protein 35 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 610 mg, Sugar 7 g, TransFat 0 g
COUNTRY CAPTAIN CHICKEN
Country Captain originated in India but has been served in the South since the earliest American colonies were founded. It was a favorite dish of General Patton and is included in the Army's Meals Ready to Eat in honor of the general. This recipe has been in my family for generations. -Sarah Ellen McKenney, Taylors, South Carolina
Provided by Taste of Home
Categories Dinner
Time 1h15m
Yield 4 servings.
Number Of Ingredients 17
Steps:
- Preheat oven to 350°. Place chicken in a large bowl. Mix flour, 1 teaspoon salt and pepper; sprinkle over chicken and toss to coat. In a Dutch oven, heat oil over medium-high heat. Brown chicken in batches on all sides; remove from pan., Add onions, peppers and garlic to drippings; cook and stir over low heat until tender. Increase heat to medium-high. Add curry powder; cook and stir 1 minute longer. Stir in tomatoes, currants, parsley, thyme and remaining salt. Bring to a boil. Return chicken to pan., Bake, covered, 35-45 minutes or until chicken is tender. Skim fat. Serve chicken and sauce over rice; sprinkle with almonds and, if desired, additional parsley.
Nutrition Facts :
COUNTRY CAPTAIN
Country Captain is a dish you'll find throughout the Lowcountry of South Carolina and Georgia, in restaurants and home dining rooms alike. It has been a staple of Southeastern Junior League cookbooks since at least the 1950s and is found in various forms in older cookbooks as far back as the 18th century. It is, simply, chicken fried in butter or bacon fat, then stewed in the oven with tomatoes fragrant with curry and pepper and served over white Carolina rice. Made correctly, it captures exactly that moment of excitement you can feel when first arriving in the region from far away: a sense that everything really is different in the South, that it is the one last, true regional culture in the United States.
Provided by Sam Sifton
Categories dinner, one pot, main course
Time 1h30m
Yield 4 servings
Number Of Ingredients 16
Steps:
- Heat the oven to 325 degrees.
- 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. 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.
- Return the skillet to medium heat, add the bacon and fry until crispy. Transfer to a plate. Once cool, crumble and set aside.
- 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. 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.
- 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.
- Top with the crumbled bacon, remaining currants and slivered almonds. Serve with cooked rice and any condiments you wish.
Nutrition Facts : @context http, Calories 1072, UnsaturatedFat 47 grams, Carbohydrate 29 grams, Fat 78 grams, Fiber 9 grams, Protein 65 grams, SaturatedFat 23 grams, Sodium 1579 milligrams, Sugar 12 grams, TransFat 1 gram
COUNTRY CAPTAIN CHICKEN
Provided by Molly O'Neill
Categories dinner, one pot, main course
Time 1h10m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Combine flour, salt and pepper in a large bowl. Coat chicken pieces with flour and place on waxed paper. In a large skillet over medium heat melt butter, then add chicken and cook until evenly browned. Remove with slotted spoon and set aside.
- Preheat oven to 350 degrees.
- Reduce skillet heat to low. Add onion, green pepper, garlic, curry powder and thyme to skillet. Scrape bits from bottom of pan. Add tomatoes, and return chicken to skillet.
- Bake uncovered for 25 minutes, then add currants and cook 5 minutes more, or until chicken is cooked. If sauce gets too thick, thin with 1/4 cup of water. Serve with almonds and steamed rice.
Nutrition Facts : @context http, Calories 848, UnsaturatedFat 34 grams, Carbohydrate 27 grams, Fat 58 grams, Fiber 7 grams, Protein 56 grams, SaturatedFat 20 grams, Sodium 907 milligrams, Sugar 10 grams, TransFat 1 gram
GEORGIA COUNTRY CAPTAIN CHICKEN
Make and share this Georgia Country Captain Chicken recipe from Food.com.
Provided by Steve P.
Categories Curries
Time 1h45m
Yield 8 serving(s)
Number Of Ingredients 16
Steps:
- In large plastic bag, mix together flour, 1 teaspoon of the salt and pepper; add chicken, one piece at a time, shaking to coat.
- In large fry pan, place oil and heat to medium temperature.
- Add chicken and cook, turning, about 15 minutes or until brown on all sides.
- Remove chicken from pan and keep warm.
- In same fry pan, place onions, green pepper and garlic; stir-fry about 5 minutes, or until onion is golden brown.
- Add remaining 1/2 teaspoon of the salt, white pepper, curry powder, tomatoes, chopped parsley and thyme.
- In large baking dish, place chicken.
- Pour tomato mixture over chicken (if sauce doesn't cover chicken, add a little water to fry pan to loosen pan drippings and pour over chicken).
- Place in 375F.
- oven and cook about 45 minutes or until fork can be inserted in chicken with ease.
- Remove chicken and place on large serving platter with hot, fluffy rice.
- Stir currants into tomato mixture and spoon over rice.
- Sprinkle chicken with almonds and serve with chutney as an accompaniment.
COUNTRY CAPTAIN
The American South has long laid claim to Country Captain, but the dish's origins can be traced back to the British Raj. It's an Anglo-Indian legacy of colonials with palates newly awakened to the possibilities of spice. In this version from Rohan Kamicheril, who grew up in Bangalore, only a few seasonings are called for: turmeric, ginger-garlic paste - easy to mash up quickly or buy premade - and Kashmiri chile powder, which has a gentle heat that can be approximated with a mix of paprika and cayenne. Vinegar is the last, vital touch, its sourness twangs the nerve and startles the other flavors into focus. The recipe is simple, but it takes skill to make, and should be eaten immediately.
Provided by Ligaya Mishan
Time 45m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Combine the ginger-garlic paste with the turmeric, chile powder and vinegar in a large bowl, then toss the chicken in the marinade to coat. Let the chicken rest at room temperature while cooking the vegetables to give the spices time to infuse the meat.
- Heat an inch of oil in a medium saucepan over medium-high until it reaches 340 degrees on an instant-read thermometer. (If you don't have an instant-read thermometer, drop a nub of potato into the oil to test: If you get a fervent sizzle, the oil is hot enough.) Add the onion and fry, turning occasionally with a spider or slotted spoon, until the onion is soft and uniformly dark chestnut brown in color, 9 to 11 minutes. Scoop out the onion and let drain on a plate lined with paper towels.
- Bring the oil back up to 340 degrees. Add the diced potato and fry, turning occasionally, until golden brown on all sides, 6 to 8 minutes. Scoop out the potatoes and let drain on a plate lined with paper towels. Season generously with salt while still hot.
- While the potatoes cook, set a large cast-iron or other heavy skillet over high heat. When the pan is just beginning to smoke, drizzle in 2 tablespoons of oil from the saucepan and swirl to cover the bottom of the pan. Add half of the marinated chicken, making sure to leave space between the pieces. Let cook undisturbed until browned and crisp, 4 to 5 minutes, then flip and cook to brown the other sides, another 4 to 5 minutes. Scrape chicken and any accumulated juices onto a serving platter or bowl. Repeat with remaining chicken, cooking in 2 tablespoons oil from the saucepan.
- Add the onion and potato to the dish with the chicken. Stir gently, just enough for the juices from the chicken to gloss the onion and potato. Serve immediately with the bread.
SAUCY COUNTRY CAPTAIN CHICKEN
A tomato based chicken stew. Serve with rice for an easy, healthy meal. It's really delicious and almost hard to stop eating! Because my father wouldn't eat this, it was served only when he was out of town. I've updated it with fresh mushrooms, in lieu of canned, better curry mixes, and serve it with basmati or jasmine brown rice. Add zucchini, broccoli or cauliflower for added health. Hope you enjoy it as much as I have over the years. It's one of my comfort foods.
Provided by Kirby
Categories Stew
Time 1h15m
Yield 1 medium stew pot, 6-8 serving(s)
Number Of Ingredients 12
Steps:
- Flour and brown chicken in pot. (Remove skins before hand if you prefer.).
- Remove chicken and set aside on a platter.
- Sautee garlic, onion and mushrooms in same pot until onion is translucent. No need to add more oil.
- Add spices, then wet ingredients, then browned chicken.
- Simmer 45 minutes, or until chicken is completely cooked through.
- Per your preference, serve chicken whole over rice, or remove meat from bones, and add back into stew.
- Cooking with the bones in adds a lot of flavor.
Nutrition Facts : Calories 564.9, Fat 40.2, SaturatedFat 10.7, Cholesterol 162.6, Sodium 747.9, Carbohydrate 9.7, Fiber 2.1, Sugar 5, Protein 40.4
COUNTRY CAPTAIN CHICKEN
Provided by Molly O'Neill
Categories dinner, main course
Time 1h10m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Combine flour, salt and pepper in a large bowl. Coat chicken pieces with flour and place on waxed paper. In a large skillet over medium heat melt butter, then add chicken and cook until evenly browned. Remove with slotted spoon and set aside.
- Preheat oven to 350 degrees.
- Reduce skillet heat to low. Add onion, green pepper, garlic, curry powder and thyme to skillet. Scrape bits from bottom of pan. Add tomatoes, and return chicken to skillet.
- Bake uncovered for 25 minutes, then add currants and cook 5 minutes more, or until chicken is cooked. If sauce gets too thick, thin with 1/4 cup of water. Serve with almonds and steamed rice.
Nutrition Facts : @context http, Calories 831, UnsaturatedFat 34 grams, Carbohydrate 22 grams, Fat 58 grams, Fiber 5 grams, Protein 55 grams, SaturatedFat 20 grams, Sodium 906 milligrams, Sugar 10 grams, TransFat 1 gram
COUNTRY CAPTAIN ( EAST INDIA CHICKEN CURRY)
The original recipes comes from an old edition of Joy of Cooking. Over the years I've modified the recipe using only white meat and updating the cooking method. Serve over steamed white or brown rice. This is a recipe that can easily be adjusted to serve two! UPDATE 8/30/07: I've made some further adjustments to this recipe to give it more depth and 'kick it up a notch'. If using the Hot Madras Curry Powder suggest that you taste test after addition of the first teaspoon.
Provided by Galley Wench
Categories Curries
Time 55m
Yield 4 serving(s)
Number Of Ingredients 17
Steps:
- In a small food processor (mini-chopper), combine the garlic and ginger and puree to a paste.
- Salt & pepper the chicken breast coat them in the flour or bread crumbs.
- Heat oil in frying pan or dutch oven and saute chicken to a golden brown.
- Remove, drain and place in a casserole.
- Saute the onions and green peppers in the pan with the drippings, adding more oil if necessary, stirring, until lightly browned, about 3 minutes.
- Add the garlic-ginger paste, bay leaf, curry powder,Garma Masalas, smoked paprika and jalapeno;cook, stirring, until lightly browned and fragrant, about 1 minute.
- Add tomatoes and simmer until the pan is deglazed.
- Pour sauce over the chicken and bake at 350 degrees for about 35-40 minutes or until chicken breast are tender. (I usually cover for the first 15 minutes and then uncover.).
- During the last 5 minutes of cooking add the currants.
- Serve over steamed rice garnished with toasted slivered almonds.
Nutrition Facts : Calories 570, Fat 31.1, SaturatedFat 6.1, Cholesterol 92.8, Sodium 1107.8, Carbohydrate 38.8, Fiber 6.2, Sugar 15.9, Protein 36.2
COUNTRY CAPTAIN CHICKEN
Categories Chicken Poultry Rice Low Fat Kid-Friendly Low Cal Apple Curry Bon Appétit Small Plates
Yield Serves 4
Number Of Ingredients 12
Steps:
- Heat oil in heavy large saucepan over medium-high heat. Add onion, apple and garlic and sauté until tender, about 10 minutes. Mix in curry and stir 1 minute. Add tomatoes, chicken broth and currents. Reduce heat to low. Cover; simmer 30 minutes to mellow flavors.
- Add chicken and simmer until cooked through, about 10 minutes. Season to taste with salt and pepper. Ladle chicken over steamed rice. Garnish with cilantro and coconut and serve.
SLOW COOKER COUNTRY CAPTAIN CHICKEN
Cook's Country. Basic curry powder turns bitter after six hours in a slow cooker, so stick with Madras curry powder. By tradition, this dish can be garnished with any or all of the following: sliced toasted almonds, shredded coconut, diced Granny Smith apples, and diced banana. Steamed long-grain rice is a must.
Provided by Brookelynne26
Categories One Dish Meal
Time 6h
Yield 8 serving(s)
Number Of Ingredients 13
Steps:
- Season chicken with salt and pepper. Heat oil in large skillet over medium-high heat until shimmering. Add chicken and brown on both sides, about 10 minutes. Slightly cool chicken on plate, remove and discard skin, and transfer chicken to slow-cooker insert.
- Discard all but 1 tablespoon fat from skillet and return pan to medium-high heat. Add onions, bell pepper, and 1/2 teaspoon salt and cook until vegetables soften, about 5 minutes. Add broth, tomatoes, and tomato paste and, using wooden spoon, scrape up browned bits from pan bottom. Simmer until thick and smooth, about 2 minutes. Off heat, stir in chutney, garlic, curry powder, paprika, thyme, and cayenne. Pour mixture into slow-cooker insert, submerging chicken in sauce.
- Cover and cook on low until chicken is tender, about 6 hours. Turn off slow cooker, remove lid, and gently stir sauce to recombine. Replace lid and let stand for about 15 minutes to thicken sauce before serving.
Nutrition Facts : Calories 263.4, Fat 16.7, SaturatedFat 4.5, Cholesterol 79, Sodium 273.8, Carbohydrate 10.8, Fiber 2.6, Sugar 4.8, Protein 18.4
COUNTRY CAPTAIN
Provided by Julia Reed
Categories dinner, weekday, main course
Time 1h45m
Yield 4 servings
Number Of Ingredients 20
Steps:
- In a small bowl, cover currants with warm chicken stock. Set aside.
- Fry the bacon in a nonstick skillet over medium heat until crisp, drain on paper towels, crumble and reserve. Drain all but 3 tablespoons bacon grease from pan.
- Heat grease in the skillet over medium heat. Dredge chicken in seasoned flour. Shake off excess and cook in grease until tender, about 30 minutes, turning pieces frequently for uniform browning.
- Preheat oven to 325 degrees. Remove chicken to a bowl. Add celery, onions, bell pepper and garlic to drippings in pan. Sauté vegetables, about 5 minutes. Strain stock from currants and add stock to skillet along with the tomatoes, curry, brown sugar, salt, thyme, mace and pepper.
- Stir tomato mixture, bring to boil and reduce heat to low. Cover and simmer for about 10 minutes.
- Place chicken pieces in a large shallow baking dish, cover with tomato mixture and bake for 30 minutes. Sprinkle with reserved currants, almonds, parsley and the crumbled bacon and return to oven for 10 to 15 minutes more. Serve hot with steamed rice.
SLOW-COOKER COUNTRY CAPTAIN CHICKEN
Legend has it that the recipe for country captain chicken was brought to Georgia in the early 1800s by a British sea captain. Although it's traditional to serve this over rice, it's also delicious with noodles or mashed potatoes. -Suzanne Banfield, Basking Ridge, New Jersey
Provided by Taste of Home
Categories Dinner
Time 3h50m
Yield 8 servings.
Number Of Ingredients 14
Steps:
- Place onion, pepper and garlic in a 6-qt. slow cooker. Arrange chicken pieces over vegetables., Whisk the next 5 ingredients with the chicken broth. Pour over chicken. Cover and cook on high for 1 hour. Add raisins and tomatoes. Reduce heat to low and cook until chicken reaches 165°, about 2-1/2 hours. Serve over rice; if desired, sprinkle with parsley.
Nutrition Facts : Calories 298 calories, Fat 13g fat (3g saturated fat), Cholesterol 114mg cholesterol, Sodium 159mg sodium, Carbohydrate 13g carbohydrate (9g sugars, Fiber 2g fiber), Protein 32g protein. Diabetic exchanges
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