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Source: Diabetic Cooking, January/February 2004

Chicken Pot Pie

Ingredients:

2 tsp olive oil
1/2 c plus 2 tbsp fat-free reduced-sodium chicken broth, divided
2 c sliced mushrooms
1 c diced red bell pepper
1/2 c chopped onion
1/2 c chopped celery
2 tbsp all-purpose flour
1/2 c fat-free half-and-half
2 c cubed cooked chicken tenders*
1 tsp minced, fresh dill
1/2 tsp salt
1/4 tsp black pepper
2 reduced-fat refrigerated crescent rolls

*Note: To make 2 cups cubed cooked chicken, simmer 1 pound chicken tenders in 2 cups fat-free reduced-sodium chicken broth about 15 minutes or until meat is no longer pink in center. Cool and cut into cubes.

Directions:

Heat oil and 2 tablespoons chicken broth in medium saucepan. Add mushrooms, bell pepper, onion and celery. Cook 5 to 7 minutes or until vegetables are tender, stirring frequently. Stir in flour; cook 1 minute. Stir in remaining 1/2 cup chicken broth; cook and stir until liquid thickens. Reduce heat and stir in half-and-half. Add cooked chicken, dill, salt and pepper. Preheat oven to 375 degrees. Spoon mixture into greased 1-quart casserole. Roll out crescent rolls and place on top of chicken mixture. Bake pot pie 15 to 20 minutes or until topping is golden and filling is bubbly. Serve with leafy green salad, if desired.

Makes 4 (1 cup) Servings.

Dietary Exchanges: 1 Starch, 3 Lean Meat, 2 Vegetable

Nutrients Per Serving:
286 Calories
27% Calories from Fat: 27%
8 g Total Fat
2 g Saturated Fat
25 g Carbohydrate
26 g Protein
54 mg Cholesterol
740 mg Sodium
2 g Fiber

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Southwestern Turkey Shepherd’s Pie

Ingredients:

Nonstick vegetable cooking spray
1 lb ground turkey
1 1/2 c chunky fat-free salsa, medium or spicy, well drained
1/2 tsp ready to use crushed garlic
4 servings instant mashed potatoes prepared according to package directions*
1/4 tsp chili seasoning powder (optional)
Additional salsa, optional garnish

*Note: Substitute 1 tablespoon olive oil for the butter or margarine specified on the box, and substitute skim milk or unsweetened soymilk for the milk specified. Be sure to read the nutritional label and choose instant potatoes without added fat, especially hydrogenated fats.

Directions:

Preheat oven to 400 degrees.  Lightly coat 91/2-inch round glass baking dish with cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture in 6 mounds. Spread potatoes to cover surface completely. Score potatoes in a crosshatch  pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes. To serve, sprinkle casserole with chili seasoning powder. Cut into 6 wedges. Garnish with additional salsa.

Makes 6 (1-cup) servings

Dietary Exchanges: 1 starch, 2 meat, 1 fat

Nutrients Per Serving:
225 Calories
39% Calories from Fat
10 g Total Fat
2 g Saturated Fat
17 g Carbohydrate
17 g Protein
60 mg Cholesterol
642 mg Sodium 
2 g Fiber

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Pollo Verde Casserole

Ingredients:

2 boneless skinless chicken breast halves (about 4 ounces each)
1 teaspoon canola oil
1 medium onion, chopped
1/2 medium bell pepper, chopped
1 teaspoon chopped garlic
1 cup GUILTLESS GOURMET® Salsa (Roasted Red Pepper or Southwestern Grill)
1/2 cup low-fat sour cream, divided
Nonstick cooking spray
1 cup (3 1/2 ounces) crushed GUILTLESS GOURMET®  Unsalted Baked Tortilla Chips

Directions:

Cut chicken into 1-inch cubes. Heat oil in large skillet over medium-high heat until hot. Add chicken cubes, onion, pepper and garlic. Cook and stir about 5 to 10 minutes or until chicken turns white and onion  is translucent. Remove from heat. Combine 1/2 cup salsa and 1/4 cup sour cream in small bowl until blended. Stir salsa mixture into chicken mixture. Preheat oven to 325 degrees. Coat 2-quart glass casserole dish with cooking spray. Sprinkle 1/2 cup crushed chips into prepared casserole dish. Spread chicken mixture over crushed chips. Top with remaining crushed chips, then with remaining 1/2 cup salsa. Bake 30 minutes or cover with plastic wrap and microwave on HIGH (100% power) 12 minutes or until heated through. Let stand 5 minutes before serving. To serve, divide mixture among 4 serving plates. Top each serving with a dollop of remaining 1/4 cup sour cream.

Makes 4 servings

Dietary Exchanges: 1 Starch, 2 Lean Meat, 2 Vegetable

Nutrients Per Serving
250 Calories
23% Calories from Fat
6 g Total Fat
3 g Saturated Fat
29 g Carbohydrate
17 g Protein
45 mg Cholesterol
433 mg Sodium
2 g Fiber

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Shrimp and Chicken Paella

Ingredients:

vegetable nonstick cooking spray
1 bag (from 14 oz box) precooked rice, about 3/4 cup
2 cans (14.5 oz each) low sodium diced tomatoes
1/2 tsp ground turmeric (or 1 tsp saffron threads)
1 pkg (12 oz) frozen, tail office, deveined, cooked shrimp (about 3 cups), defrosted
2 chicken tenders (about 4 oz) cut into bite-size chunks
1 c frozen green peas, defrosted

Directions:

Preheat oven to 400 degrees. Lightly coat an 8 x 8-inch glass baking dish with cooking spray. Empty bag of rice into baking dish, and shake to distribute evenly. Empty 1 can of tomatoes with juice over the rice, and sprinkle tumeric over tomatoes. Add shrimp and chicken, distributing evenly. Add peas. Drain second can of tomatoes; discard juice. Distribute tomatoes over shrimp and chicken. Cover casserole with a 9-inch square piece of waxed paper. Bake for 30 minutes. Remove from oven and let rest, covered, for 5 minutes. To serve, spoon 1 cup of paella into a shallow, rimmed soup bowl.

Makes 6 (1 cup) Servings.

Dietary Exchanges: 1 Starch, 2 Meats, 1 Vegetable

Nutrients Per Serving:
175 Calories
7% Calories from Fat
1 g Total Fat
1 g Saturated Fat
19 g Carbohydrates
19 g Protein
97 mg Cholesterol
152 mg Sodium
2 g Fiber