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Spicy Mulligatawny

Source of Recipe


Cooking Light-Jan/Feb/02






List of Ingredients



• 1 tablespoon vegetable oil, divided
  
• 1/2 pound skinless boneless chicken breast, cut into bite-sized pieces
  
• 1 cup chopped peeled Gala or Braeburn apple
  
• 3/4 cup chopped onion
  
• 1/2 cup chopped carrot
  
• 1/2 cup chopped celery
  
• 1/2 cup chopped green bell pepper
  
• 2 tablespoons all-purpose flour
  
• 1 tablespoon curry powder
  
• 1 teaspoon ground ginger
  
• 1/2 teaspoon crushed red pepper
  
• 1/4 teaspoon salt
  
• 2 (14 1/2 ounce) cans fat-free, less-sodium chicken broth
  
• 1/3 cup mango chutney
  
• 1/4 cup tomato paste
  
• chopped parsley (optional)
  






Instructions



1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add chicken, and saute 3 minutes. Remove from pan; set aside.
   
   
2. Heat 2 teaspoons oil in pan. Add apple and next 4 ingredients (apple through bell pepper), saute 5 minutes, stirring frequently. Stir in the flour and next 4 ingredients (flour through salt); cook 1 minute. Stir in broth, chutney, and tomato paste; bring to a boil.
   
   
3. Reduce heat; simmer 8 minutes. Return chicken to pan; cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired.
   
   
4. Yield: 4 servings (serving size: 1 1/4 cups). 236 cal, 4.8g fat, 18g pro, 31g carb, 4.9g fiber, 33mg chol, 1.9mg iron, 599mg sod, 42mg calc.