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1. Mulligataway

2. Tortellini Chicken Soup

3. Creamy Chicken Curry Stew

Book Description

Gathering favorite recipes from ten inventive chefs, 1,001 Low-Fat Soups and Stews offers everything from old standbys and classics (slimmed down for today's health-conscious eaters) to boldly seasoned chilis, chowders, bisques, hearty vegetarian stews, fruit soups, and chilled soups. In addition to American dishes, there are favorites from Asia, the Caribbean, Africa, and Europe, including Lobster and Shrimp Chowder, Moroccan Chicken Stew with Couscous, Cuban Black Bean Soup, Boeuf Bourguignon,

... (more)

1,001 Low-Fat Soups & Stews: From Elegant Classics to Hearty One-Pot Meals

Authors:

Date: October 2000

ISBN: 157284034X

Publisher: Surrey Books

Paperback

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Apple and raisins flavor this delicious curry. This stew could also be made with turkey or seafood.

Servings: 4

• 1 small tart apple, unpeeled, cubed

• 1/2 cup chopped onion

• 1 clove garlic, minced

• 1 teaspoon curry powder

• 1/4 teaspoon ground ginger

• 2 teaspoons vegetable oil

• 3 tablespoons flour

• 1 cup reduced-sodium fat-free chicken broth

• 3/4 cup fat-free half-and-half, or fat-free milk

• 1 1/2 cups cubed cooked chicken

• 1/4 cup raisins

• Salt and pepper, to taste

• 3 cups cooked rice, warm

1. Saute apple, onion, garlic, curry powder, and ginger in oil in large skillet until tender, about 5 minutes. Stir in flour; cook 1 to 2 minutes longer.

2. Stir in broth and half-and-half; heat to boiling, stirring until thickened, about 3 minutes. Stir in chicken and raisins; cook 2 to 3 minutes longer. Season to taste with salt and pepper; serve over rice.

Per Serving Calories: 419
% Calories from fat: 20
Protein (g): 23.5
Carbohydrates (g): 58.1
Fat (g): 9.2
Saturated fat (g): 2.1
Cholesterol (mg): 43.5
Sodium (mg): 132
Exchanges
Milk: 0.0
Veg.: 0.0
Fruit: 1.0
Bread: 3.0
Meat: 2.0
Fat: 0.5

More From This Book:

1. Mulligataway

2. Tortellini Chicken Soup

3. Creamy Chicken Curry Stew

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