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.
| Prep Time: | 45 minutes |
| Ready in: | 1 hour |
| Yield: | 6 servings, about 1 1/2 cups each |
| Ease of Prep: | Easy |
| 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 | |
Recipe 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).
Tips: 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 chopped nuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Health Advantages: healthy weight, diabetes appropriate, heart healthy, low sodium, low cholesterol, low sat fat, low calorie, gluten free diet.
| Nutrition Information | ||||||||
| Servings Per Recipe: 6 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 230 cal | Carbohydrate Servings: | 2 | |||||
| Carbohydrates: | 25 g | Dietary Fiber: | 2 g | Cholesterol: | 38 mg | |||
| Fat: | 6 g | Sodium: | 284 mg | Saturated Fat: | 3 g | |||
| Protein: | 20 g | Potassium: | 128 mg | Monounsaturated Fat: | 1 g | |||
| Exchanges: | 1 starch, 1/2 fruit, 2 very lean meat, 1 fat | |||||||
