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Curried Chicken and Chickpeas

Randy Mayor; Jan Gautro
Yield 4 servings (serving size: 1 cup chicken mixture, about 1/2 cup couscous, and 1/2 cup spinach)
Spinach sold in microwave-safe bags makes cooking it a snap. Place any other kind of bagged spinach in a microwave-safe container before cooking.

Ingredients

  • Cooking spray
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon bottled minced garlic
  • 1 pound chicken breast tenders, cut into 1-inch pieces
  • 2 teaspoons curry powder
  • 1 cup chopped plum tomato
  • 1 cup fat-free, less-sodium chicken broth
  • 1 teaspoon hot chile sauce (such as Sriracha)
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
  • 1 cup water
  • 1 teaspoon olive oil
  • 3/4 cup uncooked couscous
  • 1 (10-ounce) microwaveable package fresh spinach
  • 4 lemon wedges (optional)

Nutrition Information

  • calories 436
  • caloriesfromfat 13 %
  • fat 6.5 g
  • satfat 1.1 g
  • monofat 3.2 g
  • polyfat 1.3 g
  • protein 38.6 g
  • carbohydrate 55.1 g
  • fiber 8.3 g
  • cholesterol 66 mg
  • iron 4.8 mg
  • sodium 924 mg
  • calcium 126 mg

How to Make It

  1. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Combine 1/2 teaspoon salt, garlic, and chicken, tossing to coat. Add chicken mixture to pan; saute 3 minutes or until browned. Stir in curry powder; cook 1 minute. Add tomato, broth, chile sauce, and chickpeas; bring to a simmer. Cover and cook 8 minutes.

  2. While chicken mixture cooks, place 1/4 teaspoon salt, 1 cup water, and oil in a medium saucepan; bring to a boil. Gradually stir in couscous; remove from heat. Cover and let stand for 5 minutes. Fluff couscous with a fork.

  3. While couscous stands, poke holes in spinach bag. Microwave at high 2 minutes. Garnish with lemon wedges, if desired.