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A Taste of East India
Per Serving: 311 calories, 30g carbs, 38g protein, 5g fat (<1g saturated), 7g fiber, 532mg sodium.
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet) without the yogurt and coconut!
1 skinless whole chicken breast, 1-1 ¼ lbs
1 large onion, chopped, about 1 ¾ cups
1 Tbsp canola oil
1 medium potato, peeled and diced
1 small green bell pepper, seeded and diced
½ Granny Smith apple, peeled, cored and diced
1 can (15 oz) cannelloni beans, rinsed and drained
1-1 ½ Tbsp curry powder
1 tsp grated fresh ginger
Cayenne pepper, to taste (optional)
3 Tbsp tomato paste
½ cup plain fat-free or low-fat yogurt
4 cups fat-free, reduced sodium chicken broth
⅓ cup dried coconut (optional), for garnish
- Place the chicken in a deep, large saucepan. Add the broth, beans, 1 cup of the onion, and the apple. Over medium-high heat, bring the liquid to a boil, reduce the heat, and simmer gently until the chicken is white in the center, about 25 minutes. Remove the chicken.
- When it is cool enough to handle, cut apart the meat into bite-size pieces and set it aside, keeping it warm until it is ready to add to the soup. Transfer the remaining contents of the pot to a blender and whirl to a puree. Set it aside and then wash out the pot.
- In the clean pot, heat the oil over medium-high heat. Saute the remaining onion and green pepper until soft, about 6 minutes. Mix in the curry powder, ginger and cayenne (optional) heating until they are fragrant, about 1 minute. Add the pureed soup, tomato paste and potato. Simmer until the potato is tender, about 15 minutes.
- To serve, divide the chicken among 4 soup bowls. Add the soup, then the yogurt. Sprinkle on the coconut (optional) and serve.
Recipe from: American Institute for Cancer Research, Health-e-Recipes, 2/13/07