Curried Chicken With Couscous
|Plain fat free yogurt||3⁄4 Cup (12 tbs)|
|All purpose flour||1 Tablespoon|
|Curry powder||1 1⁄2 Teaspoon, divided|
|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.
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