Mulligatawny Stew Over Rice

Gluten Free
Dairy Free
Health score
41%
Mulligatawny Stew Over Rice
33 min.
4
624kcal

Suggestions

Ingredients

  • medium carrots chopped
  • stalks celery chopped
  • pound meat from a rotisserie chicken cubed cooked
  • tablespoon curry powder 
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoons ginger fresh minced peeled
  • cloves garlic minced
  • cups rice instant cooked
  • 3.5 cups chicken broth reduced-sodium (two 14.5-ounce cans)
  • tablespoon olive oil 
  • cup onion chopped
  • servings salt and pepper black freshly ground to taste
  • 14 ounce coconut milk unsweetened canned

Equipment

  • bowl
  • frying pan

Directions

  1. Heat the oil in a large skillet over medium-high heat.
  2. Add the onion, carrots, celery, garlic and ginger and cook, stirring, until the vegetables soften, about 3 minutes.
  3. Add the chicken and cook until golden brown, 3 to 5 minutes.
  4. Add the curry powder, stir to coat, and cook for 1 minute.
  5. Add the broth and coconut milk and simmer 4 minutes.
  6. Remove from the heat, stir in the cilantro, and season with salt and pepper. Spoon the rice into bowls and top with the mulligatawny stew.

Nutrition Facts

Calories624kcal
Protein23.91%
Fat51.52%
Carbs24.57%

Properties

Glycemic Index
82.21
Glycemic Load
25.99
Inflammation Score
-10
Nutrition Score
27.653912834499%

Flavonoids

Apigenin
0.58mg
Luteolin
0.26mg
Isorhamnetin
2mg
Kaempferol
0.38mg
Myricetin
0.05mg
Quercetin
8.82mg

Nutrients percent of daily need

Calories:623.96kcal
31.2%
Fat:36.47g
56.11%
Saturated Fat:23.98g
149.85%
Carbohydrates:39.13g
13.04%
Net Carbohydrates:34.17g
12.43%
Sugar:7.11g
7.9%
Cholesterol:85.05mg
28.35%
Sodium:203.03mg
8.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.08g
76.17%
Vitamin A:5315.37IU
106.31%
Manganese:1.53mg
76.28%
Vitamin B3:13.33mg
66.64%
Selenium:40.77µg
58.25%
Phosphorus:448.45mg
44.85%
Vitamin B6:0.74mg
36.8%
Potassium:973.76mg
27.82%
Copper:0.55mg
27.36%
Iron:4.33mg
24.05%
Magnesium:86.98mg
21.74%
Zinc:3.24mg
21.58%
Fiber:4.96g
19.82%
Vitamin B5:1.79mg
17.92%
Vitamin B2:0.29mg
16.87%
Vitamin K:17.04µg
16.23%
Folate:47.61µg
11.9%
Vitamin C:9.12mg
11.05%
Vitamin B1:0.16mg
10.83%
Vitamin B12:0.54µg
8.92%
Vitamin E:1.31mg
8.72%
Calcium:84.1mg
8.41%