Here's the skinny:
2 tablespoons butter > nonstick cooking spray
1 1/3 cups chicken broth > 1 1/3 cups water
2/3 cup couscous > 2/3 cup whole wheat couscous
1/2 cup mayonnaise > 1/2 cup light mayonnaise
Nutritional Highlights
380 (before)
290 (after)
21 g (before)
9 g (after)
3 g (before)
6 g (after)
Nonstick cooking spray
1 large onion, chopped
2 teaspoons curry powder
1 1/3 cups water
2/3 cup whole wheat couscous
2 cups chopped cooked chicken breast (about 12 ounces)
1 cup Frozen Bagged Sweet Peas
1 large red sweet pepper, seeded and chopped
1/2 cup light mayonnaise
3 tablespoons bottled mango chutney
1
Lightly coat an unheated large skillet with nonstick cooking spray.
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2
Preheat skillet over medium heat. Add onion; cook and stir until onion is crisp-tender.
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3
Stir in curry powder; cook for 1 minute more. Add the water and couscous to skillet; bring to boiling.
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4
Stir in chicken, peas, sweet pepper, mayonnaise, and chutney; return to boiling. Remove from heat. Cover and let stand for 5 minutes.
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Nutritional Information
1 Serving (1 Cup):
Calories 290 (Calories from Fat 80); Total Fat 9g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 45mg; Sodium 240mg; Total Carbohydrate 32g (Dietary Fiber 6g, Sugars 7g); Protein 20g
% Daily Value
Vitamin A 29%; Vitamin C 70%; Calcium 4%; Iron 10%
Exchanges
2 Starch, 2 Very Lean Meat, 1 Fat
Carbohydrate Choices
2
