SPICY MULLIGATAWNY

SPICY MULLIGATAWNY image

Yield 4 servings 1 1/4 cups

Number Of Ingredients 16

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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)

Steps:

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. NUTRITION PER SERVING CALORIES 236(18% from fat); FAT 4.8g (sat 0.8g,mono 1.1g,poly 2.3g); PROTEIN 18g; CHOLESTEROL 33mg; CALCIUM 42mg; SODIUM 599mg; FIBER 4.9g; IRON 1.9mg; CARBOHYDRATE 31g