dish
Curried Chicken and Lentil Soup

6
Serves
250
Calories
14
Nutrients
8
Vitamins

Ingredients

3/4 cup brown lentils
2 whole chicken breasts , boned and skinned (4 halves)
5 cups chicken stock or as needed
3 tablespoons oil
2 teaspoons curry powder
1/2 teaspoon ground ginger
1 teaspoon finely minced garlic
1/4 cup lite coconut milk
2 cups diced plum tomatoes , or canned
1 teaspoon lemon juice
1 teaspoon salt
1/2 teaspoon pepper
3 tablespoons chopped fresh mint

Cooking Instructions

1. Put the lentils in a small saucepan and cover with cold water about two inches over the top. Bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside.

2. Bring the chicken stock up to a boil in a saute pan. Reduce the heat and poach the chicken breasts until done, about 6-8 minutes. Remove chicken from the stock and set aside. Reserve the stock for the soup. When the chicken is cool enough to handle, cut or tear into bite sized pieces.

3. Melt the butter in a medium size saucepan over a moderate heat. Cook the chopped onions for about 10 minutes, until tender and translucent. Add the curry, ginger, and garlic, and cook for 2-3 minutes longer. Add the reserved chicken stock and coconut cream to the onion mixture. Simmer about 10 minutes. Add the diced tomatoes and lentils and bring up to a boil. Add lemon juice and salt and pepper to taste. You may add the chicken now and heat through and serve at once, sprinkled with mint. Or, you may prepare the soup up to this point and refrigerate.

To serve later: If you have made the soup ahead of time, and have cooked the chicken breasts (or have left over cooked chicken or turkey), bring the soup to a boil. Reduce heat, add the reserved shredded chicken, warm through and ladle into bowls. Thin with more stock or water as needed. Top each portion with a sprinkle of chopped mint.

Serving Size: 1 bowl

Nutrition Information

Number of Servings: 6
Calories
250
Protein
17 g
Total Carbohydrate
24 g
Dietary Fiber
9 g
Soluble Fiber
1 g
Insoluble Fiber
7 g
Total Fat
9 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Cholesterol
25 mg
Percent Calories from Protein
28 %
Percent Calories from Carbohydrate
38 %
Percent Calories from Fat
34 %
Vitamin C
18 mg
Folate
125 mcg
Calcium
71 mg
Iron
3 mg
Phosphorus
223 mg
Potassium
600 mg
Sodium
1057 mg
Zinc
1 mg