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Curried Chicken Casserole in a Bowl
Ingredients
-
Nonstick cooking spray
-
1/3
cup chopped onion
-
1
teaspoon curry powder
-
2/3
cup water
-
1/3
cup quick-cooking couscous
-
1
cup cubed cooked chicken breast
-
1/3
cup loose-pack frozen peas
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1/4
cup fat-free mayonnaise or salad dressing
-
1/4
cup chopped red sweet pepper
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2
tablespoons bottled mango chutney
Directions
1. Lightly coat two 1-1/2- to 2-cup microwave-safe bowls or mugs with cooking spray (only if making ahead to freeze); set aside. Lightly coat an unheated medium skillet with cooking spray.
2. Preheat skillet over medium heat. Add onion; cook and stir for 4 to 5 minutes or until onion is crisp-tender. Stir in curry powder; cook for 1 minute. Add the water and couscous to skillet; bring to boiling. Remove from heat. Stir in chicken, peas, mayonnaise, sweet pepper, and chutney; cover and let stand for 5 minutes. Return to medium heat until heated through. Divide between the prepared bowls. Serve immediately or follow make-ahead directions, below. Makes 2 servings.
From the Test Kitchen
- Make Ahead Tip Prepare as above through Step 2; let cool slightly. Wrap bowls tightly with foil; place in a freezer bag, seal, and freeze for up to 2 months. To pack in a lunch box, place frozen casserole in insulated lunch box and serve within 5 hours. To serve, remove foil; cover with vented plastic wrap. Microwave on 70 percent (medium-high) about 3 minutes or until heated through, stirring once.
Nutrition Facts
(Curried Chicken Casserole in a Bowl)
- Servings Per Recipe 2,
- Calories 303,
- Protein (gm) 27,
- Carbohydrate (gm) 39,
- Fat, total (gm) 3,
- Cholesterol (mg) 59,
- Saturated fat (gm) 1,
- Dietary Fiber, total (gm) 3,
- Sodium (mg) 365,
- Vegetables () 1,
- Starch () 2,
- Other Carb () 1,
- Very Lean Meat () 3,
- Percent Daily Values are based on a 2,000 calorie diet
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