Chicken Mulligatawny Soup - 20g Carbs, 2g Fiber, 5g Sugar
From: www.diabeticlivingonline.com
Curry powder offers a delicious taste to this Asian-inspired soup.
Dish it up tonight for a low-calorie meal the whole family will love.
Servings: 8
2 stalks celery, finely chopped (1 cup)
2 carrots, finely chopped (1 cup)
1 medium Granny Smith apple, peeled and finely chopped (2/3 cup)
1 medium onion, chopped (1/2 cup)
2 cloves garlic, minced
1 1/2 tsp curry powder
1 tsp ground ginger
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground cardamom
1 tsp ground turmeric
1/8 - 1/4 tsp cayenne pepper
6 cups reduced-sodium chicken broth
2 cups water
1 lb skinless, boneless chicken breast halves, cut into bite-size pieces
2 Tbsp flour
1 1/2 tsp curry powder
1 Tbsp olive oil
1/2 cup uncooked basmati rice
1 cup unsweetened light coconut milk
Crushed red pepper (optional)
1. In a 4 to 5-quart slow cooker place celery, carrots, apple, onion,
and garlic. Stir in 1 1/2 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, flour, and 1 1/2 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 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.
Servings: 8
Nutrition per Serving:
166 Calories, 4g Total Fat, 1g Sat Fat, 1g Monounsaturated Fat,
21mg Cholesterol, 20g Carbs, 2g Fiber, 5g Sugar, 13g Protein
5mg Vitamin C, 6mg Niacin, 473mg Sodium, 411mg Potassium,
40mg Calcium, 2mg Iron
Diabetic Exchanges: 1 Vegetables, 1 Starch, 2 Lean Meat
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