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Chicken Mulligatawny

Mulligatawny, which literally means “pepper water,” is an English interpretation of an Indian dish. It has seemingly limitless versions, but most have curry and a bit of chicken. We’ve added tart Granny Smith apples, plenty of spice and a touch of coconut milk.
Makes 6 servings, about 1 1/2 cups each
ACTIVE TIME: 45 minutes
1 tablespoon canola oil
1 large yellow onion, diced
2 stalks celery, diced
3 cloves garlic, minced
2 Granny Smith apples, peeled and diced
1 1/2 teaspoons hot Madras curry powder (see Tip)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
6 cups reduced-sodium chicken broth
1/2 cup white basmati rice
12 ounces chicken breast tenders, cut into bite-size pieces
1 cup “lite” coconut milk
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons sliced almonds, toasted (see Tip), optional

1. Heat oil in a Dutch oven over medium-high heat. Add onion, celery and garlic; cook, stirring often, until softened, about 5 minutes. Add apples, curry powder, cumin, coriander and ginger and cook, stirring often, until the apples begin to soften, about 2 minutes. Add broth and rice; bring to a boil. Reduce heat to a simmer and cook, uncovered, for 12 minutes.
2. Add chicken, return to a simmer and cook until the chicken is cooked through and the rice is tender, 8 to 10 minutes more. Stir
in coconut milk and return to a simmer. Remove from the heat; stir in lemon juice, salt and pepper. Garnish with almonds (if using).
NUTRITION INFORMATION: Per serving: 230 calories; 6 g fat (3 g sat, 1 g mono); 38 mg cholesterol; 25 g carbohydrate; 20 g protein; 2 g fiber; 284 mg sodium; 128 mg potassium.
2 Carbohydrate Servings
Exchanges: 1 starch, 1/2 fruit, 2 very lean meat, 1 fat

Catherine's Spicy Chicken Soup

Servings 8

INGREDIENTS

2 quarts water

8 skinless, boneless chicken breast halves

1/2 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon garlic powder

2 tablespoons dried parsley

1 tablespoon onion powder

5 cubes chicken bouillon

3 tablespoons olive oil

1 onion, chopped

3 cloves garlic, chopped

1 (16 ounce) jar chunky salsa

2 (14.5 ounce) cans peeled and diced tomatoes

1 (14.5 ounce) can whole peeled tomatoes

1 (10.75 ounce) can condensed tomato soup

3 tablespoons chili powder

1 (15 ounce) can whole kernel corn, drained

2 (16 ounce) cans chili beans, undrained

1 (8 ounce) container sour cream

DIRECTIONS

In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.

In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.

Chilli chicken and corn rosti

Portions: 4

Ingredients

1/3 cup trim milk

1 egg

1/2 cup self-raising flour

500g potatoes, peeled, boiled for 3-4 minutes, grated

1/2 onion, finely chopped

400g can whole kernel corn

1-2 cups cooked chicken, shredded (1 big breast or leftover pickings from a roast)

1/2 teaspoon salt

pepper, to season

1 teaspoon chicken stock powder, dissolved in 1 tablespoon hot water

cooking spray, for frying

2 tablespoons sweet chilli sauce, to serve

Instructions

Step 1 In a bowl, combine milk and egg and whisk in flour. Fold in potato, onion, corn, chicken and seasoning. The mixture will resemble a dense sort of batter.
Step 2 Heat a large frying pan and spray with cooking spray. Place spoonfuls of mixture in pan. Cook on each side until golden and crispy. Serve warm rosti with chilli sauce on the side and salad or seasonal vegetables.

Chicken pesto pilaf

Portions: 4

Ingredients

1 tablespoon olive oil

1 small onion, finely chopped

2 chicken breasts, skinless, diced

3 tablespoons pesto

1/2 cup sweet baby peppers, chopped (I used Peppadew)

415g can chickpeas, drained, rinsed

2 x 250g packets 90-second brown rice (I used SunRice)

2 1/2 cups chicken stock

black pepper, to season

fresh basil, to serve

salad leaves

Instructions

Step 1 Heat a little of the oil in a large pan. Add onion. Cook until softened. Add chicken and remaining oil. Cook over a high heat for about 5 minutes or until evenly cooked. Add pesto. Stir through chicken. Add remaining ingredients and bring to the boil.
Step 2 Reduce heat, cover and simmer for 10-12 minutes.
Step 3 Season with pepper. Serve with basil and green salad.