Tuesday, 28 February 2017

Magnificent Mulligatawny Soup


 This soup balances sweet, savoury, and spicy in every bite. The blend of rice, chicken, vegetables, and crisp apples, make this recipe a definite crowd pleaser. This soup is a go-to recipe of mine whenever I am sick as the spice from the curry and chill powder can really do wonders opening up your sinuses. This is also a "one pot" meal, making clean up a breeze (important to me as I unfortunately don't have a dishwasher….).


Soup is often a meal that can be fairly high in sodium (especially store bought varieties).  In general, Canadians are consuming too much sodium everyday, which can lead to hypertension and heart disease among other health problems. By preparing your own soup at home you have more control over the sodium content of your recipe. When purchasing stocks/broth and canned goods, try to choose low sodium options whenever possible. Lastly, remember to taste your food before adding salt!


So how does this recipe measure up nutritionally? 
  • Rich in Niacin: One portion of this soup contains your daily recommendation of niacin. Niacin is a B vitamin (a.k.a. vitamin B3). Niacin helps our bodies utilize protein, carbohydrates, and fat found in our food. This B vitamin can also help to combat inflammation. The chicken is responsible for the rich niacin content of this recipe. 
  • Low in Calories: This soup packs in a lot of nutrition but not a lot of calories. Each portion of this soup contains approximately 245 calories (about 12% of a 2,000 calorie diet). 
  • Vegetables & Fruit: The carrots, onions, celery, and apple in this soup can help you pack some extra fruits and vegetables into your diet. Remember: fruits and vegetables should always be the focus of our meals (with at least half our plates being vegetables/fruit). One portion of this soup provides 1.5 servings of vegetables/fruit. 
  • Protein: Each serving contains almost 30g of protein making this soup extremely satiating!

Recipe 
Prep Time: 15 minutes
Cook Time: 30 minutes 
Total Time: 45 minutes 
Serves: 8

Ingredients: 
1 cup celery, chopped
1 cup carrot, chopped
1 cup onion, chopped
1 clove garlic, diced
4 cups cubed, boneless, skinless chicken breast
2 tsp curry powder
1 tsp chilli powder 
1 tsp ground cumin 
6 cups chicken broth (low sodium)
1 19oz can diced tomatoes, drained (low sodium)
3/4 cup uncooked long grain rice 
1 tsp salt
1/2 tsp black pepper
2 cups peeled, cored, and diced granny smith apples
plain yogurt or sour cream for topping

Directions:
  1. In a large pot, over medium heat, sauté celery, onion, and carrots with garlic for 3-4 minutes. 
  2. Add cubed boneless skinless chicken breast, curry powder, chilli powder, ground cumin to vegetable mixture and sauté further for 5 minutes.
  3. Add chicken broth, diced tomatoes, rice, salt and pepper, and bring mixture to a boil. Once mixture reaches a boil, cover and reduce to medium-low heat and simmer for approximately 20 minutes. 

  4. Add apples, stir to incorporate, then remove soup from heat. 
  5. Top portions with plain yogurt or sour cream for a creamier flavour.

2 comments:

  1. OMG having this soup for lunch. It is DELICIOUS Lauren! And Simply For Life approved :)

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    Replies
    1. Thanks Carmen! So glad you enjoyed it :)

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