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Raciónes: 6

Ingredientes

Cost per serving $0.95 view details
  • 3 Tbsp. Unsalted butter (or possibly veg. oil)
  • 1 c. Minced onion
  • 1 tsp Chopped garlic
  • 1/2 c. Finely chopped celery, optl
  • 1 c. Tart apple, peel, core and cut into small cubes
  • 1/4 c. Flour
  • 2 Tbsp. Curry pwdr
  • 3/4 tsp Dry mustard
  • 1 x Bay leaf
  • 2 1/2 c. Unsalted broth
  • 3 c. Cooked chicken or possibly any other meat cut to bite-size pcs (or possibly possibly cubed tofu)
  • 1/2 c. Lowfat milk or possibly cream
  • 3 Tbsp. Unsalted chutney,fine chop

Direcciones

  1. 1. Heat butter in saucepan and add in onion, garlic, celery, and apple. Cook, stirring often, for about 5 min.
  2. 2. Blend flour, curry pwdr and mustard and sprinkle over vegetables, stirring. Add in bay leaf.
  3. 3. Add in broth, stirring rapidly with wire whisk. When mix has thickened, let it simmer for 15 min. Stir often from the bottom to prevent sticking.
  4. 4. Add in meat, lowfat milk and chutney and simmer for 4 or possibly 5 min longer. Serve with rice, additional chutney on the side, peanuts or possibly other kinds of nuts, and any number of Indian relishes and raitas.
  5. Yield: about 6 servings

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Nutrition Facts

Amount Per Serving %DV
Serving Size 274g
Recipe makes 6 servings
Calories 299  
Calories from Fat 168 56%
Total Fat 18.82g 24%
Saturated Fat 7.45g 30%
Trans Fat 0.0g  
Cholesterol 77mg 26%
Sodium 468mg 20%
Potassium 359mg 10%
Total Carbs 14.59g 4%
Dietary Fiber 2.1g 7%
Sugars 6.42g 4%
Protein 18.15g 29%
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