Healthified Chicken Curry with Couscous

57% less fat • 3g more fiber than the original recipe—see the comparison. Create curry in a hurry with precooked or leftover chicken, colorful curry powder, vegetables and a creamy chutney sauce.

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(37 Ratings)

37 Ratings

5 Stars 57%

4 Stars 30%

3 Stars

2 Stars

1 Stars

Member Reviews (12)

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PREP TIME
10 Min
TOTAL TIME
30 Min
SERVINGS
6

: 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. 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. 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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Nutrition Information:

1 Serving (1 Serving)

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;

Percent Daily Value*:

Vitamin A 29 %;
Vitamin C 70 %;
Calcium 4 %;
Iron 10 %;

Exchanges:

2 Starch;
0 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1/2 Vegetable;
2 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
1 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

What is healthified?

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original

Here's the skinny

Before	After
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

Calories		380 (before) 290 (after)
Fat		3 1/2 (before) 1 (after)
Dietary Fiber		3 g (before) 6 g (after)
Saturated Fat		6 g (before) 1 1/2 g (after)
Total Fat		21 g (before) 9 g (after)

Review & Comments

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1 - 3 of 12 Reviews View All

Posted 2/27/2012 2:25:39 PM REPORT ABUSE DCBritt said:

Rating:

I love curry powder, so I added probably close to 1/4 cup. I also like the peppers to cook with the onions and used chicken stock (Kitchen Basics-unsalted) instead of water. Other than that, followed the recipe and this frequents our table!

Posted 2/27/2012 2:25:33 PM REPORT ABUSE Ankhesenamun said:

Rating:

This recipe was good, except you will probably need to up the amount of spices you put in!! Definitely not enough Indian flavour for me. But other than that is was really an absolutely fabulous dish!

Posted 2/27/2012 2:24:47 PM REPORT ABUSE cupcake01 said:

Rating:

I did change somethings. I could not find whole wheat couscous so i bought peanut couscous. Also I only used a 1/4 c mayo. I also needed more water. I loved it, and so did my boyfriend and he isn't a fan of curry. He had 3 helpings.

1 - 3 of 12 Reviews View All