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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Without the curry, boiled rice can be very dull."
-C. Northcote Parkinson, Playwright

The refrigerator light goes on...

A simple curry soup is the perfect way to warm up on a cold winter night. Reserving the onions and blending them with the milk is a great way to thicken soup.

Frozen Peas

The first time I had fresh peas I almost cried they were so good. But peas are not one of those vegetables that are widely available or available year round. I am not fond of canned peas. I find them to be softer and less fresh tasting than frozen peas. They usually contain much more salt as well.

4 ounces frozen peas = 87 calories, <1g fat, 0g sat fat, 0g mono fat, 6g protein, 15g carbohydrates, 127mg sodium, 0mg cholesterol


 

Curried Chicken Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers.

1 tsp olive oil
2 large onions (diced)
1 lb boneless skinless chicken thighs (cubed)
3 large carrots (peeled and sliced into rounds)
2 cups low sodium chicken stock
5 cups water (divided)
2 tsp curry powder
1/2 tsp garam masala
1/4 tsp salt
fresh ground black pepper (to taste)
1 cup brown rice
1 cup 2% milk
2 cups frozen peas

Place the oil in a large saucepan over medium high heat.

Add the onions and cook, stirring frequently, for about 10 minutes until the onions are well caramelized.

Remove half of the onions and set aside.

Add the chicken thighs to the pan and cook for about 4 minutes. Stir frequently.

Add the carrots, chicken stock, one cup of the water, curry powder, salt and pepper.

Reduce the heat and simmer the soup for about 20 minutes until the carrots are slightly tender but not mushy.

While the soup is cooking, place the remaining 4 cups water in a medium sauce pan over high heat.

When the water boils, add the rice, stir, and reduce the heat so the rice is simmering.

Cook the rice, partially covered, for about 30 minutes until the water is evaporated. Remove from the heat and cover.

Place the reserved onions and milk in a blender and puree until smooth.

Add the creamed onions to the soup and stir.

Serve the soup over the cooked rice.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 526 Calories from Fat 82
  % Daily Value
Total Fat 7g 15%
    Saturated Fat 2g 9%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 99mg 34%
Sodium 442mg 18%
Total Carbohydrates 77g 27%
    Dietary Fiber 12g 44%
    Sugars 16g  
Protein 35g  
Vitamin A 376% Vitamin C 80%
Calcium 23% Iron 20%
Vitamin K 40 mcg Potassium 1279 mg
Magnesium 160 mg