Today I cooked Spicy Mulligatawny: difficult to pronounce, but tasty to eat. I was looking for a stew, but was swept off my feet by the curry and apple in the ingredients.
As it turns out, spicy mulligatawny isn’t a good meal by itself. Not enough protein. Tonight Holly grilled up some chicken sausage to go with it. We had hot dog buns, but a tasty sourdough bread would be an excellent addition.
Ingredients:
- 2 Tablespoons Canola Oil, divided
- 1 lb. skinless, boneless, chicken breast
- 2 (medium size) peeled, chopped Gala or Braeburn apples
- 1 1/2 C chopped onion
- 1 C chopped carrot
- 1 C chopped celery
- 1 C chopped green bell pepper
- 4 Tablespoons flour
- 2 Tablespoons curry
- 2 teaspoon ground ginger
- 1 teaspoon crushed red pepper
- 1/2 teaspoon salt
- 4 (14 oz) cans fat-free, less-sodium chicken broth
- 2/3 C mango chutney
- 1/2 C tomato paste
- chopped fresh parsley (optional)
Steps:
- Heat 2 teaspoons of oil in a pan over medium heat. Add chicken, saute 3 minutes. Remove from pan; set aside.
- Heat remainder of oil (1 Tablespoon, 1 teaspoon) in pan. Add apple and next 4 ingredients and saute for five minutes. Stir in flour and next 4 ingredients and cook for 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. Yield: 8 servings (serving size 1 1/4 Cups)
Calories: 242 (20% from fat); Fat: 5.4 grams; Protein: 16.6 g; Carbs: 33 g; Fiber: 3.3g; Chol: 31mg; Recipe adapted from Cooking Light.
Present Tense 
OH, one of my favorites; try this with lamb and fresh or canned coconut milk. YUM!
INGREDIENTS:
1 lb. lean lamb, cubed
2 Tbsp. butter
1 Tbsp. olive oil
2 onions, chopped
2 Tbsp. curry powder
3 Tbsp. flour
2 cups water
3 Granny Smith apples, peeled and cubed
3 carrots, sliced
1 potato, peeled and diced
1 cup apple juice
6 cups chicken broth
1 tsp. salt
1/4 tsp. ground ginger
1/4 tsp. white pepper
1 cup coconut milk or heavy cream
1 Tbsp. lemon juice
hot cooked rice
PREPARATION:
In medium bowl toss lamb cubes with 1 Tbsp. of the curry powder and set aside.
Heat butter and olive oil in heavy skillet and add lamb cubes. Brown on all sides, about 4 minutes, and remove to a 4-6 quart crockpot. Add onions and remaining 1 Tbsp. curry powder to skillet; cook and stir until onions are crisp tender. Stir in flour and cook and stir until bubbly. Add 2 cups water and stir until thickened. Pour this mixture into slow cooker. Add remaining ingredients except coconut milk, lemon juice, and rice. Cover and cook on LOW for 8-9 hours until all ingredients are tender. Stir in coconut milk and lemon juice and serve over hot cooked rice. Serves 6
Oh, yummy! That sounds delicious. And I think you can get low-fat, low-cal coconut milk. I’ll have to try it out.
I’m not much of a cook, but I’ve been trying to do one meal a week, now that we’re trying to eat more at home and eat healthier. It’s a shame that it’s so easy and inexpensive to eat unhealthy. You really have to stay on top of things.
I’ll let you know how this turns out. Thanks for sharing!