Curried Chicken Casserole in a Bowl

Lightly coat two 1 1/2- 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.

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.

For each serving, pack a bowl or mug in an insulated lunch box. Serve within 5 hours.

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.