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Mulligatawny Stew

 

62

Yield

6

servings

Prep

15

min

Cook

60

min

Ready

75

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

4 each chicken thighs, boneless, skinless
or 1 1/2 pounds chicken pieces
*
2 medium onions
finely diced
2 ribs celery
finely diced
*
2 medium carrots
peeled, finely diced
2 tablespoons curry powder
3 cups chicken broth
water
2 cups apple juice
cider
½ cup lentils
dried
1 x salt
*
1 x cayenne pepper
to taste
*
1 pound potatoes
peeled, diced
1 teaspoon dill weed
dried
1 cup yogurt, low-fat
1 cup apples
chopped, peeled
*
12 sprigs cilantro
fresh

Directions

A plate of sliced papaya and avocado with some lemon juice spooned over will complement the soup perfectly.

Place chicken, skin side down, in soup pot and add onions, celery and carrots.

Sprinkle with curry powder.

Cover and cook over medium-low heat, stirring occasionally, 15 minutes.

Add broth, apple juice, lentils, salt and cayenne, and cook 20 minutes.

Add potatoes and dill and cook 20 minutes longer.

The soup may be made up to a day in advance to this point.

Cool, cover and refrigerate.

Just before serving, reheat soup over medium heat.

Whisk in yogurt and add apples.

Pour soup into tureen.

Garnish with cilantro sprigs and serve immediately.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 434g (15.3 oz)
Amount per Serving
Calories 26810% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 6mg 2%
Sodium 243mg 10%
Total Carbohydrate 17g 17%
Dietary Fiber 9g 37%
Sugars g
Protein 25g
Vitamin A 124% Vitamin C 94%
Calcium 15% Iron 20%
* based on a 2,000 calorie diet How is this calculated?

 

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