Healthified Chicken Curry with Couscous

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

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( 47 Ratings)

47 Ratings

5 Stars 51%

4 Stars 32%

3 Stars

2 Stars

1 Stars

Member Reviews ( 18 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Dietary Fiber Added 3g
Fat Reduced By 12g
Saturated Fat Reduced By 4 1/2g

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 290
Calories from Fat: 80),

% Daily Value

Total Fat: 9g; 9%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 45mg; 45%;
Sodium: 240mg; 240%;
Total Carbohydrate: 32g; 32%
(Dietary Fiber 6g 6% Sugars 7g 7% ),
Protein: 20g; 20%

% 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.

Prep Time 10 min
Total Time 30 min
Servings 6

Ingredients

: 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

Directions

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.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

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

Reviews

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1 - 3 of 18 Reviews View All

Posted 6/10/2013 5:57:29 PM REPORT ABUSE itwebanalytics123 said:

Rating:

good one..

Posted 5/11/2013 4:58:45 PM REPORT ABUSE Stu21 said:

Rating:

This was a hit and definitely a keeper. I used green zucchini instead of peas.

Posted 5/10/2013 5:09:45 AM REPORT ABUSE znuuu22 said:

Rating:

Very nice and tasty recipe

1 - 3 of 18 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations.