QF Mulligatawny stewWEB

Mulligatawny Soup (Linda Gassenheimer/TNS)

Mulligatawny is a traditional curry soup with Indian origins.

It’s a fragrant blend of tangy curry powder, ginger and coconut milk. Golden delicious apples add a sweet crunchy touch and chicken cubes complete this one dish dinner.

A note about curry powder: authentic curry powder is a blend of freshly ground spices and herbs such as cardamom, chilies, cinnamon, cloves, coriander and cumin and is made fresh every day. For this quick meal, commercial curry powder works well. It comes in two forms, standard and Madras, the hotter one.

SHOPPING LIST: To buy: 1/2 pound boneless, skinless chicken breast, 1 medium golden delicious apple, 1 lemon, 1 small package cilantro, 1 small piece fresh ginger or ground ginger, 1 container curry powder, 1 package microwaveable brown rice, 1 container fat-free, unsalted chicken broth and 1 can lite coconut milk. Staples: onion, carrot, canola oil, flour, butter, salt and black peppercorns.

Mulligatawny Soup

  • 1 tablespoon butter
  • 1 cup sliced onion
  • 1/2 cup sliced carrot
  • 1/2 pound boneless, skinless chicken breast cut into 1/2- to 1-inch pieces
  • 1/2 tablespoon curry powder
  • 1 tablespoon flour
  • 2 tablespoons grated fresh ginger or 2 teaspoons ground ginger
  • 1-1/2 cups fat-free, unsalted chicken broth
  • 1 cup water
  • 1/2 cup lite coconut milk
  • Salt and freshly ground black pepper
  • 1 cup of 1/2-inch cubes golden delicious apple
  • 2 tablespoons chopped fresh cilantro (optional)
  • 4 lemon wedges

Heat butter in a large saucepan over medium-high heat. Add onion, carrot and chicken and sauté 5 minutes, stirring occasionally. Add the curry powder, flour and ginger and sauté about 30 seconds.

Stir in chicken broth, water and coconut milk. Simmer 10 minutes. Add salt and pepper to taste.

To serve, spoon rice into 2 large soup bowls and ladle soup on top. Sprinkle with apple cubes and cilantro. Place lemon wedges on side.

Makes 2 servings.

Nutrition information per serving: 337 calories (34% from fat), 12.7 g fat (7.4 g saturated, 2.6 g monounsaturated), 100 mg cholesterol, 32 g protein, 25.9 g carbohydrates, 4.4 g fiber, 200 mg sodium.

Microwaveable Brown Rice

  • 1 package microwave brown rice (1-1/2 cups cooked)
  • 2 teaspoons canola oil
  • Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add oil and salt and pepper to taste. Toss well.

Makes 2 servings.

Nutrition information per serving: 226 calories (24% from fat), 6 g fat (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 4.2 g protein, 38.8 g carbohydrates, 2.4 g fiber, 6 mg sodium.

Quick Fix is a Tribune News Service column from Linda Gassenheimer. She is the author, most recently, of “The 12-Week Diabetes Cookbook,” “Delicious One-Pot Dishes” and “Quick and Easy Chicken.” Her website is dinnerinminutes.com. Find her on Facebook or follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.

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