Mulligatawny Stewdiabetic, poultry 1 stephen ceideburg 4 chicken thighs or: 1 1/2 lb chicken pieces 2 medium onions, finely diced 2 ribs celery, finely diced 2 medium carrots, peeled, finely diced 2 tablespoon curry powder 3 cup chicken broth or water 2 cup apple juice or cider 1/2 cup dried lentils 1 salt and cayenne pepper to taste 1 lb potatoes, peeled and diced 1 teaspoon dried dill weed 1 cup plain low-fat yogurt 1 cup chopped peeled apples 12 sprigs fresh cilantro A plate of sliced papaya and avocado with some lemon juice spooned 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 over medium-low 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 longer. The soup may be made up to a day in advance to this point. Cool, cover and refrigerate. Just before serving, reheat soup over medium heat. Whisk in yogurt and add apples. Pour soup into tureen. Garnish with cilantro sprigs and serve immediately. Per, serving: 333 calories (22 percent from protein, 62 percent from carbohydrate and 16 percent from fat), 18 grams protein, 53 grams carbohydrate, 6 grams fat, 29 milligrams cholesterol, 175 milligrams sodium. 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, 1/12/93. Posted by Stephen Ceideburg |
