chicken muligatawny
never tried this but looks good…
Active Time: 45 Minutes
Total Time: 1 Hour
Yield: 6 servings, about 1 1/2 cups each
Mulligatawny, which literally means pepper water, is an English interpretation of an Indian dish. It has seemingly limitless versions, but most have curry and a bit of chicken. We’ve added tart Granny Smith apples, plenty of spice and a touch of coconut milk.
RECIPE INGREDIENTS
1 tablespoon canola oil
1 large yellow onion diced
2 stalks celery diced
3 cloves garlic minced
2 Granny Smith apples peeled and diced
1 1/2 teaspoons hot Madras curry powder (see Tip)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
6 cups reduced-sodium chicken broth
1/2 cup white basmati rice
12 ounces chicken breast tenders cut into bite-size pieces
1 cup lite coconut milk
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons toasted sliced almonds (see Tip), optional
Tip: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder soup.
To toast sliced almonds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
DIRECTIONS
Heat oil in a Dutch oven over medium-high heat. Add onion, celery and garlic; cook, stirring often, until softened, about 5 minutes. Add apples, curry powder, cumin, coriander and ginger and cook, stirring often, until the apples begin to soften, about 2 minutes. Add broth and rice; bring to a boil. Reduce heat to a simmer and cook, uncovered, for 12 minutes.
Add chicken, return to a simmer and cook until the chicken is cooked through and the rice is tender, 8 to 10 minutes more. Stir in coconut milk and return to a simmer. Remove from the heat; stir in lemon juice, salt and pepper. Garnish with almonds (if using).
Nutrition Facts per Serving
Yield: Yield: 6 servings, about 1 1/2 cups each
Calories: 230
Fat. Total: 6g
Protein: 20g
Carbohydrates, Total: 26g
Fat, Saturated: 3g
Fiber: 2g
Cholesterol: 38mg
Sodium: 284mg
% Cal. from Fat: 23%
Eating Well
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