Mulligatawny Stew
Source of Recipe
WW Message Boards
Recipe Introduction
Points: 5
Servings: 6.5 (1 cup each)
List of Ingredients
1 Clove Garlic, minced
1 (12.5 oz) Can 99% Fat Free Canned Chicken breast in water, drained
3/4 Cup uncooked Basmati or White Rice
1 (14.5 oz.) Can Carrots, chopped
1 Onion, chopped
4 Cups Fat Free Chicken Broth
1 1/2 teaspoons Curry Powder (I used 1 teaspoon)
1/8 teaspoon Ground Black Pepper
1/4 Cup Cornstarch
1 (12 oz.) Can Fat Free Evaporated Milk
Recipe
Spray a large saucepan with nonstick cooking spray. Cook garlic until it starts to brown. Add the rice to the saucepan. Cook, stirring frequently for 2-3 minutes or until lightly browned. Add the onion. Cook for 8-10 minutes or until the onion is translucent. Add the broth, carrots, curry powder, and pepper. Stir to mix well. Cover and simmer. Cook for 12-15 minutes, or until the rice is tender. Place the cornstarch in a small bowl. Gradually add about 1/2 cup of the milk. Whisk to dissolve the cornstarch. Add to the saucepan. Cook, stirring for 2-3 minutes, or until the mixture thickens. Add the remaining milk and chicken. Reduce the heat to low and simmer for 5-7 minutes, or until the chicken is hot.
Per Serving: 242 Calories; 1g Fat (2.8% calories from fat); 22g Protein; 37g Carbohydrate; 2g Dietary Fiber; 32mg Cholesterol; 828mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Vegetable; 0 Fat. WWP: 5
|
|
member logon
