Mulligatawny Stew Recipe
Yield: 6 ServingsRecipe by luhu.jp
Ingredients:
Stephen Ceideburg,
4: Chicken thighs or:,
1 1/2 lbs: Chicken pieces,
2 medium: Onions, finely diced
2 Ribs: celery, finely diced
2 medium: Carrots, peeled, finely diced
2 tbsp: Curry powder,
3 cup: Chicken broth or water,
2 cup: Apple juice or cider,
1/2 cup: Dried lentils,
Salt and cayenne pepper to taste,
1 lbs: Potatoes, peeled and diced
1 tsp: Dried dill weed,
1 cup: Plain low-fat yogurt,
1 cup: Chopped peeled apples,
12 Sprigs: fresh cilantro,
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.
Per, serving: 333 calories (22 percent from protein, 62 percent from
carbohydrate and 16 percent from fat), 18 grams protein, 53 grams
carbohydrate, 6 grams fat, 29 milligrams cholesterol, 175 milligrams
sodium.
Exchanges: 1 1/2 vegetable, 1 fruit, 1 1/2 bread, 1
1/2 meat, 1/2 fat.
Makes 6 servings
Michael Roberts writing in the Oregonian FOODday, 1/12/93.
Posted by Stephen Ceideburg
Source from luhu.jp
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.
Per, serving: 333 calories (22 percent from protein, 62 percent from
carbohydrate and 16 percent from fat), 18 grams protein, 53 grams
carbohydrate, 6 grams fat, 29 milligrams cholesterol, 175 milligrams
sodium.
Exchanges: 1 1/2 vegetable, 1 fruit, 1 1/2 bread, 1
1/2 meat, 1/2 fat.
Makes 6 servings
Michael Roberts writing in the Oregonian FOODday, 1/12/93.
Posted by Stephen Ceideburg
Source from luhu.jp