Curried Chicken Casserole in a Bowl

Curried Chicken Casserole in a Bowl

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From: Diabetic Living Magazine

This hearty chicken casserole recipe could also be made with cooked turkey or pork.

Ingredients 2 servings

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Original recipe yields 2 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • ⅓ cup chopped onion
  • 1 teaspoon curry powder
  • ⅔ cup water
  • ⅓ cup quick-cooking couscous
  • 1 cup cubed cooked chicken breast (about 5 ounces)
  • ⅓ cup loose-pack frozen peas
  • ¼ cup fat-free mayonnaise dressing or salad dressing
  • ¼ cup chopped red sweet pepper
  • 2 tablespoons bottled mango chutney

Preparation

  • Prep

  • Ready In

  1. Lightly coat two 1½- to 2-cup microwave-safe bowls or mugs with nonstick cooking spray (see Tip). Set aside. Lightly coat an unheated medium skillet with nonstick cooking spray.
  2. Preheat skillet over medium heat. Add onion; cook and stir until onion is crisp-tender. Stir in curry powder; cook for 1 minute more. Add the water and couscous to skillet; bring to boiling. Remove from heat. Stir in chicken, peas, mayonnaise dressing, sweet pepper and chutney. Divide between the two coated casseroles or mugs. Wrap tightly with foil; place in a freezer bag, seal and freeze for up to 2 months.
  3. For each serving, pack a bowl or mug in an insulated lunch box. Serve within 5 hours.
  4. To serve, remove foil; cover with vented plastic wrap. Microwave on 70 percent power (medium-high) about 3 minutes or until heated through, stirring once.
  • Tip: If you don't want to tie up your bowls or mugs by putting them in the freezer for long periods of time, line them with foil and coat the foil with nonstick cooking spray. Add the chicken mixture, cover with additional foil and freeze. Once the chicken mixture is frozen, use the foil to remove it from the bowl or mug and wrap it in the foil. Return the foil-wrapped portions to the freezer. To pack for lunch, remove the foil from each frozen portion and return the portion to a bowl or cup. Overwrap with foil. Pack as directed.

Nutrition information

  • Serving size: 1¼ cup
  • Per serving: 303 calories; 3 g fat(1 g sat); 3 g fiber; 39 g carbohydrates; 27 g protein; 154 mcg folate; 59 mg cholesterol; 6 g sugars; 1,205 IU vitamin A; 45 mg vitamin C; 40 mg calcium; 3 mg iron; 365 mg sodium; 442 mg potassium
  • Nutrition Bonus: Vitamin C (75% daily value), Folate (38% dv), Vitamin A (24% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2 starch, ½ other carbohydrate, ½ vegetables

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