Penny-wise chicken pot pie

Preparation time: 25 minutes
Baking time: 30 minutes

Filling:
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

Topping:
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
Carbohydrate: 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.

Source: http://diabetesselfmanagement.com