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

Source: Diabetic Living Magazine


Recipe Summary test

20 mins
20 mins


Ingredient Checklist


Instructions Checklist
  • 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.


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 Facts

1 1/4 cup
303 calories; protein 27.3g; carbohydrates 39.3g; dietary fiber 3.1g; sugars 5.7g; fat 3.3g; saturated fat 0.8g; cholesterol 59.5mg; vitamin a iu 1204.6IU; vitamin c 45.3mg; folate 154.3mcg; calcium 39.6mg; iron 2.8mg; magnesium 52.6mg; potassium 442.1mg; sodium 365.2mg.

3 lean protein, 2 starch, 1/2 other carbohydrate, 1/2 vegetables