Chicken Mulligatawny
Source of Recipe
January/February 2007 Eating Well magazine
List of Ingredients
1 tablespoon canola oil
1 large yellow onion, sliced
2 stalks celery, diced
3 cloves garlic, minced
2 Granny Smith apples, peeled and diced
1-1/2 teaspoons hot Madras curry powder
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 almondsRecipe
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).
Per serving: 230 calories; 6g fat (3g Sat, 1g mono); 38mg cholesterol; 26g carbohydrate; 20g protein; 2g fiber; 284mg sodium; 128mg potassium.
(makes 6 servings, about 1-1/2 cups each)
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