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Mulligatawny Soup - Makes 5 servings.

• 1 skinless whole chicken breast, 1 1/4 lbs.
• 4 cups fat-free, reduced sodium chicken broth
• 1 can cannellini beans, drained and rinsed
• 1 large onion, chopped, 1 3/4 cups
• 1/2 Granny Smith apple, peeled, cored and diced
• 1 Tbsp. canola oil
• 1 small green bell pepper, seeded and diced
• 1-1 1/2 Tbsp. curry powder
• Cayenne pepper, to taste (optional)
• 1 tsp. grated fresh ginger
• 3 Tbsp. tomato paste
• 1 medium potato, peeled and diced
• 1/2 cup plain (unflavored) non-fat or low-fat yogurt
• 8 tsp. reduced-fat dried coconut (optional), for garnish

Place the chicken in a deep, large saucepan. Add the broth, beans, 1 cup of the onion, and apple. Over medium-high heat, bring the liquid to a boil, reduce heat, and simmer until the chicken is white in the center, about 25 minutes. Remove the chicken. When it is cool enough to handle, pull apart the meat into bite-size pieces and set aside. Transfer the remaining contents of the pot to a blender and whirl to a puree. Set aside. Wash out the pot.

In the clean pot, heat the oil over medium-high heat. Sauté the remaining onion, and green pepper until soft, about 6 minutes. Mix in the curry powder, ginger, and cayenne, if using, until they are fragrant, about 1 minute. Add the puréed soup, potato and tomato paste. Simmer until the potato is tender, about 15 minutes.

To serve, divide the chicken among 4 soup bowls. Add the soup, then the yogurt. Sprinkle on the coconut, if using, and serve.

Per serving: 323 calories, 5 g. total fat (less than 1 g. saturated fat), 34 g. carbohydrate, 38 g. protein, 6 g. dietary fiber, 530 mg. sodium.