| Diabetic Chicken Pot Pie |
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Ingredients For the filling- 2 cups boneless, skinless chicken breast, shredded and cooked 1 cup chicken broth 2 cups mixed vegetables 1/3 cup all-purpose flour 3 tablespoons butter or margarine ½ teaspoon salt 1/8 teaspoon garlic powder 1/8 teaspoon black pepper 1/3 cup finely chopped onion ½ teaspoon dried parsley 1/4 teaspoon dried thyme 3/4 cup skimmed milk 2 cups water Cooking spray For the dough topping- 2 cups baking mix 2/3 cup skimmed milk 1. Preheat oven to 400° F. 2. Melt butter/margarine in a 2 quart saucepan over medium heat. 3. Add flour, salt, garlic powder, pepper, parsley, and thyme. Stir well till a thick paste is formed. 4. Add water, ¾ cup skimmed milk and chicken broth. Whisk until the mixture thickens a bit. 5. Add vegetables, onion and chicken. Stir until they mix well. 6. Remove from heat and into a casserole coated with cooking spray. 7. Now take a bowl and prepare the dough. Combine baking mix and 2/3 cup skimmed milk, and stir till a sticky dough forms. 8. Using a tablespoon put the dough onto the chicken mixture. 9. Bake in the oven for 30 minutes or until the topping becomes golden brown and the filling bubbly. 10. Serve after letting stand for 5 minutes. Yield: 9 cups Serving size: 1 cup Health benefits and nutrition facts The typical chicken pot pie has high amounts of fats and saturated fats coming from frozen pie crusts and creamy fillings. In this recipe for diabetics we have avoided refrigerated crusts, oil, cream and cheese, and yet fairly retained the taste. Chicken breast comes in for dark meat. Here are the nutrition facts: Each serving contains: 215 calories 7 g fat 2 g saturated fat 26 g carbohydrate 12 g protein 660 mg sodium 3 g fiber Exchanges per serving: 1 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat Carbohydrate choices: 2 Related Articles |
