Title: Mulligatawny Stew
Categories: Chicken, Diabetic
Yield: 6 servings
4 Chicken thighs or:
1 1/2 lb Chicken pieces
2 md Onions, finely diced
2 Ribs celery, finely diced
2 md Carrots, peeled, finely
2 tb Curry powder
3 c Chicken broth or water
2 c Apple juice or cider
1/2 c Dried lentils
Salt and cayenne pepper to
1 lb Potatoes, peeled and diced
1 ts Dried dill weed
1 c Plain low-fat yogurt
1 c Chopped peeled apples
12 Sprigs fresh cilantro
A plate of sliced papaya and avocado with some lemon
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
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
The soup may be made up to a day in advance to this
cover and refrigerate.
Just before serving, reheat soup over medium heat.
Whisk in yogurt
and add apples. Pour soup into tureen. Garnish with
and serve immediately.
Per, serving: 333 calories (22 percent from protein,
62 percent from
carbohydrate and 16 percent from fat), 18 grams protein,
carbohydrate, 6 grams fat, 29 milligrams cholesterol,
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,