- 3 tablespoons reduced-calorie stick margarine
- 1/3 cup all-purpose flour
- 1/2 teaspoon salt
- 1/8 teaspoon garlic powder
- 1/8 teaspoon black pepper
- 1/2 teaspoon dried parsley
- 1/4 teaspoon dried thyme
- 2 cups water
- 3/4 cup skim milk
- 2 cubes reduced-sodium chicken bouillon
- 1 can (15 ounces) mixed vegetables, drained (such as Veg-All)
- 1 small onion, finely diced
- 2 cups (about 10 ounces) shredded, cooked chicken breast
- Cooking spray
- 2 cups baking mix
- 2/3 cup skim milk
Preheat oven to 400°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.
Nutrition Facts Per Serving:
Calories: 215 calories, Carbohydrates: 26 g, Protein: 12 g, Fat: 7 g, Saturated Fat: 2 g, Sodium: 660 mg, Fiber: 3 g
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.