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Curried Chicken With Couscous

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  Plain fat free yogurt 3⁄4 Cup (12 tbs)
  All purpose flour 1 Tablespoon
  Curry powder 1 1⁄2 Teaspoon, divided
  Salt 1⁄2 Teaspoon
  Ground red pepper 1⁄4 Teaspoon
  Skinless boneless chicken thighs 1 Pound, cut into 1-inch pieces
  Cooking spray 1 , cut into 1-inch pieces
  Olive oil 1 Teaspoon
  Fat free less sodium chicken broth 2 Cup (32 tbs), divided
  Thinly sliced carrot 1⁄2 Cup (8 tbs)
  Frozen petite green peas 1⁄2 Cup (8 tbs)
  Whole wheat couscous 2⁄3 Cup (10.67 tbs), uncooked
  Chopped fresh cilantro 2 Tablespoon

1. Spread yogurt on several layers of heavy-duty paper towels; to 1/2 inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl; cover and refrigerate.
2. Combine flour, 1 teaspoon curry powder, salt, and ground red pepper in a zip-top plastic bag. Add chicken; shake to coat.
3. Heat a large nonstick skillet coated with cooking spray over medium-high heat; add oil and chicken. Cook 2 to 3 minutes or until lightly browned, stirring frequently. Add 1/2 cup broth. Simmer, uncovered, 10 minutes or until sauce thickens and chicken is no longer pink.
4. Combine remaining broth, remaining curry powder, carrot, and peas in a medium saucepan. Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes or until carrot is tender. Gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous onto serving plates; top with chicken mixture, yogurt, and cilantro.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1299 Calories from Fat 339

% Daily Value*

Total Fat 38 g58.1%

Saturated Fat 8.3 g41.4%

Trans Fat 0 g

Cholesterol 3.4 mg1.1%

Sodium 1399.4 mg58.3%

Total Carbohydrates 146 g48.7%

Dietary Fiber 19.2 g76.6%

Sugars 23.1 g

Protein 119 g237.2%

Vitamin A 329.5% Vitamin C 46.2%

Calcium 49.8% Iron 44.7%

*Based on a 2000 Calorie diet

Curried Chicken With Couscous Recipe