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Curried Chicken with Couscous Recipe

Curried Chicken with Couscous Recipe

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Ingredients:

Serving

3/4 cup plain fat-free yogurt
1 tbsp all-purpose flour
1 1/2 tsp curry powder, divided
1/2 tsp salt
1/4 tsp ground red pepper
1 lb skinless, boneless chicken thighs , cut into 1-inch pieces
cooking spray
1 tsp olive oil
2 cups fat-free , less-sodium chicken broth, divided
1/2 cup thinly sliced carrot
1/2 cup frozen petite green peas
2/3 cup uncooked whole wheat couscous
2 tbsp chopped fresh cilantro

Directions:

Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2- inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl; cover and refrigerate.
Combine flour, 1 teaspoon curry powder, salt, and ground red pepper in a zip-top plastic bag. Add chicken; shake to coat.
Heat a large nonstick skillet coated with cooking spray over medium-high heat; add oil and chicken. Cook 2 to 3 minutes or until lightly browned, stirring frequently. Add 1/2 cup broth. Simmer, uncovered, 10 minutes or until sauce thickens and chicken is no longer pink.
Combine remaining broth, remaining curry powder, carrot, and peas in a medium saucepan. Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes or until carrot is tender. Gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous onto serving plates; top with chicken mixture, yogurt, and cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	693.38 Kcal (2903 kJ)
Calories from fat	459.73 Kcal
		% Daily Value*
Total Fat	51.08g	79%
Cholesterol	119.8mg	40%
Sodium	665.58mg	28%
Potassium	456.35mg	10%
Total Carbs	26.45g	9%
Sugars	8.26g	33%
Dietary Fiber	2.77g	11%
Protein	29.17g	58%
Vitamin C	6.1mg	10%
Vitamin A	0.2mg	5%
Iron	2.9mg	16%
Calcium	117.6mg	12%

Amount Per 100 g
Calories	188.57 Kcal (790 kJ)
Calories from fat	125.02 Kcal
		% Daily Value*
Total Fat	13.89g	79%
Cholesterol	32.58mg	40%
Sodium	181mg	28%
Potassium	124.1mg	10%
Total Carbs	7.19g	9%
Sugars	2.25g	33%
Dietary Fiber	0.75g	11%
Protein	7.93g	58%
Vitamin C	1.7mg	10%
Iron	0.8mg	16%
Calcium	32mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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