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Brown Rice Mulligatawny

TOTAL TIME: Prep: 20 min. Cook: 1 hour YIELD: 5 servings.
My friends tell me this is one of the best soups they’ve ever had. One even said it’s “perfect.” No one guesses that it’s healthy!—Sarah Ott, Blanchardville, Wisconsin.

Ingredients

  • 2 tablespoons butter
  • 2 celery ribs, chopped
  • 1 small onion, chopped
  • 1 medium carrot, finely chopped
  • 1/2 cup chopped fresh mushrooms
  • 1 garlic clove, minced
  • 2 tablespoons all-purpose flour
  • 1-1/2 teaspoons curry powder
  • 1/8 teaspoon cayenne pepper
  • 1 carton (32 ounces) reduced-sodium chicken broth
  • 1/4 cup uncooked long grain brown rice
  • 2 cups cubed cooked chicken breast
  • 2 cups chopped fresh spinach
  • 1/2 cup chopped peeled sweet apple
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon dried thyme
  • 5 tablespoons reduced-fat sour cream

Directions

  • 1. In a large saucepan, heat butter over medium heat. Add celery, onion and carrot; cook and stir 5-7 minutes or until tender. Add mushrooms and garlic; cook 1 minute longer.
  • 2. Stir in flour, curry powder and cayenne until blended; cook and stir 5 minutes. Gradually whisk in broth. Bring to a boil, stirring constantly. Add rice. Reduce heat; simmer, covered, 45-50 minutes or until rice is tender.
  • 3. Add chicken, spinach, apple, salt, pepper and thyme; cook, uncovered, 3-5 minutes or until heated through and spinach is wilted. Top each serving with sour cream.

Nutrition Facts

1 cup with 1 tablespoon sour cream: 229 calories, 8g fat (4g saturated fat), 60mg cholesterol, 689mg sodium, 17g carbohydrate (5g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat, 1 vegetable, 1/2 starch.

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