Spicy Mulligatawny

The name of this highly seasoned Indian soup means "pepper water." It gets quite a kick from the combination of curry powder, ground ginger, and crushed red pepper, but you can halve those ingredients if you don't like spicy foods.

Yield: 4 servings (serving size: 1 1/4 cups)

Ingredients

• 1  tablespoon  vegetable oil, divided
• 1/2  pound  skinless, boneless chicken breast, cut into bite-sized pieces
• 1  cup  chopped peeled Gala or Braeburn apple
• 3/4  cup  chopped onion
• 1/2  cup  chopped carrot
• 1/2  cup  chopped celery
• 1/2  cup  chopped green bell pepper
• 2  tablespoons  all-purpose flour
• 1  tablespoon  curry powder
• 1  teaspoon  ground ginger
• 1/2  teaspoon  crushed red pepper
• 1/4  teaspoon  salt
• 2  (14 1/2-ounce) cans fat-free, less-sodium chicken broth
• 1/3  cup  mango chutney
• 1/4  cup  tomato paste
• Chopped fresh parsley (optional)

Preparation

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add chicken, and sauté 3 minutes. Remove from pan; set aside.

Heat 2 teaspoons oil in pan. Add apple and next 4 ingredients (apple through bell pepper); sauté 5 minutes, stirring frequently. Stir in the flour and next 4 ingredients (flour through salt); cook 1 minute. Stir in broth, chutney, and tomato paste; bring to a boil.

Reduce heat; simmer 8 minutes. Return chicken to pan; cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired.

Nutritional Information

Calories:

236 (18% from fat)

Fat:

4.8g (sat 0.8g,mono 1.1g,poly 2.3g)

Protein:

18g

Carbohydrate:

31g

Fiber:

4.9g

Cholesterol:

33mg

Iron:

1.9mg

Sodium:

599mg

Calcium:

42mg