Chicken Mulligatawny

http://www.eatingwell.com/recipes/chicken_mulligatawny.html

From EatingWell:  January/February 2007, EatingWell for a Healthy Heart Cookbook

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.

6 servings, about 1 1/2 cups each | Active Time: 45 minutes | Total Time: 1 hour

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 sliced almonds, toasted (see Tip), optional

Preparation

1. 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.
2. 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).

Nutrition

Per serving : 230 Calories; 6 g Fat; 3 g Sat; 1 g Mono; 38 mg Cholesterol; 25 g Carbohydrates; 20 g Protein; 2 g Fiber; 284 mg Sodium; 128 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 starch, 1/2 fruit, 2 very lean meat, 1 fat

Tips & Notes

• 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.