the well mom  alt=
well-nourished Well Centered well toned well pampered
well connected

more from the well
smart ways to fuel up for your motherhood marathon

Savor Some Comfort Food


Eating Well's Chicken Mulligatawny
Active time: 45 minutes
Total: 1 hour

Mulligatawny, which literally means “pepper water,” is an English interpretation of an Indian dish. It has seemingly limitless versions, but most have curry and a bit of chicken. We’ve added tart Granny Smith apples, plenty of spice and a touch of coconut milk.

1 tablespoon canola oil
1 large yellow onion, diced
2 stalks celery, diced
3 cloves garlic, minced
2 Granny Smith apples, peeled and diced
1 1/2 teaspoons hot Madras curry powder (see Shopping Tip)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
6 cups reduced-sodium chicken broth
1/2 cup white basmati rice
12 ounces chicken breast tenders, cut into bite-size pieces
1 cup “lite” coconut milk
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons toasted sliced almonds (see Tip), optional

1. Heat oil in a Dutch oven over medium-high heat. Add onion, celery and garlic; cook, stirring often, until softened, about 5 minutes. Add apples, curry powder, cumin, coriander and ginger and cook, stirring often, until the apples begin to soften, about 2 minutes. Add broth and rice; bring to a boil. Reduce heat to a simmer and cook, uncovered, for 12 minutes.
2. Add chicken, return to a simmer and cook until the chicken is cooked through and the rice is tender, 8 to 10 minutes more. Stir in coconut milk and return to a simmer. Remove from the heat; stir in lemon juice, salt and pepper. Garnish with almonds (if using).

Makes 6 servings, about 1 1/2 cups each.

Per serving: 230 calories; 6 g fat (3 g sat, 1 g mono); 38 mg cholesterol; 26 g carbohydrate; 20 g protein; 2 g fiber; 284 mg sodium; 128 mg potassium.  

Shopping tip: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder soup.

From with permission.  © 2007 Eating Well Inc.
Photo by Ken Burris

© 2007 The Well Mom, Inc.

web site design & production by Curious Light