Mulligatawny Soup - 30g Carbs, 7g Fiber
From The American Institute for Cancer Research AICR
A Taste of East India
Mulligatawny soup tastes great and packs in many health
benefits at the same time. Those are two good reasons
to try this recipe. A medley of flavors, from chicken
to apple to ginger, will satisfy your appetite and keep
you warm this winter. Phytochemicals from the tomatoes
and antioxidants from the curry are among some of the
cancer fighters in this soup. By substituting low-fat
yogurt for the traditional heavy cream and canola oil
for butter, you can enjoy the soup without worrying
about extra calories and fat.
Mulligatawny Soup
1 skinless whole chicken breast, 1-1 1/4 lbs.
4 cups fat-free, reduced-sodium chicken broth
1 can (15 oz) cannellini beans, rinsed and drained
1 large onion, chopped, about 1 3/4 cups
1/2 Granny Smith apple, peeled, cored and diced
1 Tbsp canola oil
1 small green bell pepper, seeded and diced
1-1 1/2 Tbsp curry powder
1 tsp grated fresh ginger
Cayenne pepper, to taste (optional)
3 Tbsp tomato paste
1 medium potato, peeled and diced
1/2 cup plain (unflavored) fat free or low-fat yogurt
1/3 cup dried coconut (optional), for garnish
Place the chicken in a deep, large saucepan. Add the broth,
beans, 1 cup of the onion, and the apple. Over medium-high
heat, bring the liquid to a boil, reduce the heat, and
simmer gently until the chicken is white in the center,
about 25 minutes. Remove the chicken. When it is cool
enough to handle, cut apart the meat into bite-size
pieces and set it aside, keeping it warm until it is
ready to add to the soup. Transfer the remaining
contents of the pot to a blender and whirl to a puree.
Set it aside and then wash out the pot.
In the clean pot, heat the oil over medium-high heat.
Sauté the remaining onion and green pepper until soft,
about 6 minutes. Mix in the curry powder, ginger and
cayenne (if you are using it) heating until they are
fragrant, about 1 minute. Add the puréed soup,
tomato paste and potato. Simmer until the potato
is tender, about 15 minutes.
To serve, divide the chicken among 4 soup bowls.
Add the soup, then the yogurt. Sprinkle on the
coconut (if you are using it) and serve.
Makes 5 servings
Per serving:
311 Calories, 5g Total Fat (less than 1g Saturated Fat),
30g Carbs, 38g Protein, 7g Dietary Fiber, 532mg Sodium