Mulligatawny Soup
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 |
pound |
boneless skinless chicken breast -- cubed |
|
1 |
small |
onion -- diced |
|
3 |
tablespoons |
unsalted butter |
|
1 |
stalk |
celery -- diced |
|
1 |
large |
carrot -- diced |
|
1 |
small |
Granny Smith apple -- peeled and diced |
|
2 |
cloves |
garlic -- minced |
|
1 |
tablespoon |
no salt added tomato paste |
|
1 |
teaspoon |
ginger root -- minced |
|
3 |
tablespoons |
all-purpose flour |
|
2 |
teaspoons |
curry powder |
|
1/2 |
teaspoon |
turmeric |
|
1/2 |
teaspoon |
cumin |
|
1/2 |
teaspoon |
coriander |
|
1/2 |
teaspoon |
salt |
|
1/4 |
teaspoon |
ground black pepper |
|
1/4 |
cup |
rice |
|
1 |
whole |
bay leaf |
|
48 |
ounces |
low sodium chicken broth |
|
14 1/2 |
ounces |
no salt added diced tomatoes |
|
1 |
tablespoon |
fresh lemon juice |
|
1/2 |
cup |
plain low-fat yogurt |
| Melt butter in large pot or Dutch oven. Add chicken, onions, celery, carrot, and apple and cook until chicken is browned on all sides and vegetables are softened. Add tomato paste, garlic, ginger, flour, curry, turmeric, cumin, coriander, salt, and pepper. Cook for 2 minutes. Add tomatoes, rice, bay leaf, and stock. Heat to boiling. Reduce heat to simmer and cover and cook for 20 minutes. Remove bay leaf and add lemon juice and mix well. Remove from heat and add yogurt stirring to mix. Makes 6 servings. |
| Per Serving: 278 Calories; 7g Fat (23.8% calories from fat); 31g Protein; 22g Carbohydrate; 2g Dietary Fiber; 61mg Cholesterol; 730mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat. |