Ingredients
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1 tablespoon canola oil
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1 large yellow onion, diced
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2 stalks celery, diced
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3 cloves garlic, minced
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2 Granny Smith apples, peeled and diced
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1 1/2 teaspoons hot Madras curry powder, (see Tip)
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½ teaspoon ground cumin
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½ teaspoon ground coriander
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½ teaspoon ground ginger
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6 cups reduced-sodium chicken broth
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½ cup white basmati rice
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12 ounces chicken breast tenders, cut into bite-size pieces
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1 cup “lite” coconut milk
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1 tablespoon lemon juice
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¼ teaspoon salt
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¼ teaspoon freshly ground pepper
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3 tablespoons sliced almonds, toasted (see Tip), optional
Directions
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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.
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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
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in coconut milk and return to a simmer. Remove from the heat; stir in lemon juice, salt and pepper. Garnish with almonds (if using).
Tips
Tips: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder soup.
To toast chopped nuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition Facts (per serving)
221 | Calories |
7g | Fat |
24g | Carbs |
17g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size about 1 1/2 cups | |
Calories 221 | |
% Daily Value * | |
Total Carbohydrate 24g | 9% |
Dietary Fiber 2g | 6% |
Total Sugars 6g | |
Protein 17g | 34% |
Total Fat 7g | 9% |
Saturated Fat 3g | 13% |
Cholesterol 31mg | 10% |
Vitamin A 87IU | 2% |
Vitamin C 6mg | 7% |
Folate 19mcg | 5% |
Sodium 701mg | 30% |
Calcium 26mg | 2% |
Iron 1mg | 6% |
Magnesium 21mg | 5% |
Potassium 427mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.