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Ингредиенты
- 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
Инструкции
- 1. Heat butter in saucepan and add in onion, garlic, celery, and apple. Cook, stirring often, for about 5 min.
- 2. Blend flour, curry pwdr and mustard and sprinkle over vegetables, stirring. Add in bay leaf.
- 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. 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.
- 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% |
