Chicken Mulligatawny Soup

Chicken Mulligatawny Soup

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From: Diabetic Living Magazine

Lean chicken breasts, basmati rice, and coconut milk bring an Indian-inspired flavor to an easy soup that's made in your slow cooker.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
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  • 2 stalks celery, finely chopped (1 cup)
  • 2 carrots, finely chopped (1 cup)
  • 1 medium Granny Smith apple, peeled and finely chopped ( ⅔ cup)
  • 1 medium onion, chopped ( ½ cup)
  • 2 cloves garlic, minced
  • 1½ teaspoons curry powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cardamom
  • 1 teaspoon ground turmeric
  • ⅛ teaspoon cayenne pepper, or to taste
  • 6 cups reduced-sodium chicken broth
  • 2 cups water
  • 1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
  • 2 tablespoons flour
  • 1½ teaspoons curry powder
  • 1 tablespoon olive oil
  • ½ cup uncooked basmati rice
  • 1 cup unsweetened light coconut milk
  • Crushed red pepper (optional)

Preparation

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  1. In a 4- to 5-quart slow cooker, place celery, carrots, apple, onion, and garlic (see Tip). Stir in 1½ teaspoons curry powder, the ginger, coriander, cumin, cardamom, turmeric, and cayenne pepper. Pour broth and the water over all in cooker.
  2. Cover and cook on low-heat setting for 4 hours.
  3. In a resealable plastic bag, place chicken pieces, flour, and 1½ teaspoons curry powder; seal bag and shake to coat chicken with the flour mixture. Chill in refrigerator until needed.
  4. In a large skillet, brown coated chicken in hot olive oil over medium heat, stirring often. Add three to four ladles of the cooking liquid from the slow cooker to the skillet; stir until thickened and gravylike, scraping bottom of skillet to incorporate flour and spices. Stir chicken mixture and rice into the slow cooker. Cover and cook 1 hour more on low-heat setting. Stir in coconut milk before serving. If desired, sprinkle with crushed red pepper.
  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 166 calories; 4 g fat(1 g sat); 2 g fiber; 20 g carbohydrates; 13 g protein; 22 mcg folate; 21 mg cholesterol; 5 g sugars; 2,647 IU vitamin A; 5 mg vitamin C; 45 mg calcium; 2 mg iron; 473 mg sodium; 411 mg potassium
  • Nutrition Bonus: Vitamin A (53% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ lean protein, 1 starch, 1 vegetables

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