• 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.
Preparation time: 25 minutes.
Baking time: 30 minutes.
Serving size: 1 cup.
Nutrition Facts Per Serving:
Calories: 215,
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.