Spicy Mulligatawny

Photo: Randy Mayor; Styling: Melanie J. Clarke

The name of this highly seasoned Indian soup means "pepper water." It gets quite a kick from the combination of curry powder, ground ginger, and crushed red pepper, but you can halve those ingredients if you don't like spicy foods.

Yield: 4 servings (serving size: 1 1/4 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 236
  • Calories from fat: 18%
  • Fat: 4.8g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 2.3g
  • Protein: 18g
  • Carbohydrate: 31g
  • Fiber: 4.9g
  • Cholesterol: 33mg
  • Iron: 1.9mg
  • Sodium: 599mg
  • Calcium: 42mg

Ingredients

  • 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)

Preparation

  1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add chicken, and sauté 3 minutes. Remove from pan; set aside.
  2. 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.
  3. Reduce heat; simmer 8 minutes. Return chicken to pan; cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired.
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