Spicy Mulligatawny

Dairy Free
Health score
11%
Spicy Mulligatawny
45 min.
4
256kcal

Suggestions


Welcome to the world of Spicy Mulligatawny, a delightful and aromatic dish that brings a burst of flavor to your lunch or dinner table! This dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that will tantalize your taste buds. Imagine the warmth of spices mingling with the sweetness of apples and the heartiness of chicken, all simmered to perfection in a rich, flavorful broth.

In just 45 minutes, you can create a comforting meal that serves four, making it perfect for family gatherings or a cozy dinner with friends. With only 256 calories per serving, this dish is a guilt-free indulgence that doesn't compromise on taste. The combination of curry powder, crushed red pepper, and ground ginger adds a delightful kick, while the mango chutney introduces a hint of sweetness that balances the spices beautifully.

Whether you're looking for a main course that stands out or a dish that warms your soul, Spicy Mulligatawny is sure to impress. It's a wonderful way to explore the rich culinary traditions of Indian cuisine while enjoying a healthy, satisfying meal. So, roll up your sleeves and get ready to embark on a flavorful journey that will leave you craving more!

Ingredients

  • cup braeburn apple peeled chopped
  • 0.5 cup carrots chopped
  • 0.5 cup celery chopped
  • 0.5 teaspoon pepper red crushed
  • tablespoon curry powder 
  • 29 ounce less-sodium chicken broth fat-free canned
  • tablespoons flour all-purpose
  • 0.5 cup bell pepper green chopped
  • teaspoon ground ginger 
  • 0.3 cup mango chutney 
  • 0.8 cup onion chopped
  • 0.3 teaspoon salt 
  • 0.5 pound chicken breast boneless skinless cut into bite-sized pieces
  • 0.3 cup tomato paste 
  • tablespoon vegetable oil divided

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat.
  2. Add chicken, and saut 3 minutes.
  3. Remove from pan; set aside.
  4. Heat 2 teaspoons oil in pan.
  5. Add apple and next 4 ingredients (apple through bell pepper); saut 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.
  6. Reduce heat; simmer 8 minutes. Return chicken to pan; cook 2 minutes or until mixture is thoroughly heated.
  7. Sprinkle with parsley, if desired.

Nutrition Facts

Calories256kcal
Protein23.56%
Fat19.9%
Carbs56.54%

Properties

Glycemic Index
81.96
Glycemic Load
16.12
Inflammation Score
-9
Nutrition Score
17.804347717244%

Flavonoids

Cyanidin
0.49mg
Peonidin
0.01mg
Catechin
0.41mg
Epigallocatechin
0.08mg
Epicatechin
2.35mg
Epigallocatechin 3-gallate
0.06mg
Apigenin
0.36mg
Luteolin
1.07mg
Isorhamnetin
1.5mg
Kaempferol
0.32mg
Myricetin
0.02mg
Quercetin
7.84mg

Nutrients percent of daily need

Calories:256.32kcal
12.82%
Fat:5.79g
8.91%
Saturated Fat:0.96g
6%
Carbohydrates:37.01g
12.34%
Net Carbohydrates:33.04g
12.02%
Sugar:22.03g
24.47%
Cholesterol:36.29mg
12.1%
Sodium:1218.48mg
52.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.42g
30.84%
Vitamin A:3171.83IU
63.44%
Vitamin B3:8.28mg
41.38%
Selenium:26.17µg
37.39%
Vitamin C:26.9mg
32.61%
Vitamin B6:0.64mg
32.19%
Manganese:0.46mg
23.06%
Potassium:691.82mg
19.77%
Phosphorus:196.02mg
19.6%
Vitamin K:18.01µg
17.15%
Fiber:3.97g
15.87%
Vitamin B5:1.25mg
12.54%
Vitamin B2:0.21mg
12.37%
Vitamin E:1.82mg
12.15%
Iron:2.12mg
11.8%
Copper:0.21mg
10.46%
Magnesium:40.62mg
10.16%
Vitamin B1:0.14mg
9.47%
Vitamin B12:0.52µg
8.74%
Folate:34.8µg
8.7%
Calcium:52.8mg
5.28%
Zinc:0.75mg
4.99%
Source:My Recipes