Penny Wise Chicken Pot Pie - 26g Carbs, 3g Fiber
From www.diabetesselfmanagement.com
Preparation time: 25 minutes
Baking time: 30 minutes
Filling:
3 Tbsp reduced-calorie stick margarine
1/3 cup all-purpose flour
1/2 tsp salt
1/8 tsp garlic powder
1/8 tsp black pepper
1/2 tsp dried parsley
1/4 tsp dried thyme
2 cups water
3/4 cup skim milk
2 cubes reduced-sodium chicken bouillon
1 can (15 oz) mixed vegetables, drained (such as Veg-All)
1 small onion, finely diced
2 cups (about 10 oz) shredded, cooked chicken breast
Cooking spray
Topping:
2 cups baking mix
2/3 cup skim milk
Preheat oven to 400 degrees F. Melt margarine in a large
saucepan over medium heat. Stir in flour, salt, garlic
powder, pepper, parsley, and thyme; a thick paste will
form. Whisk in water and 3/4 cup milk; add bouillon cubes.
Continue to stir with wire whisk until mixture thickens
slightly. Add mixed vegetables, onion, and chicken; stir
to combine. Spoon into a 2-quart casserole coated with
cooking spray and set aside.
In a mixing bowl, combine baking mix and 2/3 cup milk and
stir until a soft, sticky dough forms. Drop dough by
rounded tablespoonfuls on top of the chicken mixture.
Bake uncovered for 30 minutes or until topping is golden
and filling is bubbly.
Yield: 9 cups
Serving size: 1 cup
Per Serving:
215 Calories, 12g Protein, 7g Fat, 2g Saturated fat,
660mg Sodium, 26g Carbs, 3g Fiber
Exchanges per serving: 1 1/2 starch, 1/2 vegetable, 1 very lean meat,
1 fat
Carbohydrate choices: 2
This recipe was developed by Tami Ross, a Diabetes Nutrition
Specialist and Certified Diabetes Educator in Lexington, Kentucky.