This is an easy and tasty one dish meal. It’s
based on the concept of the Bisquick impossible pies, which make their own
crust and are full of veggies and chicken for low calorie nutrition.
- 2 cups (280 g) cooked chicken breast, cubed
- 2 cups (240 g) zucchini, cubed
- 1 cup (180 g) tomatoes, chopped
- 1 cup (160 g) onion, chopped
- 1/4 cup (25 g) Parmesan cheese
- 1 cup (235 ml) skim milk
- 1/2 cup (80 g) whole wheat pastry flour
- 1/2 cup (120 ml) egg substitute
- 1/4 teaspoon black pepper
- 3/4 teaspoon baking powder
- 1/2 cup (58 g) low fat cheddar cheese
- Preheat oven to 400°F (200°C, or gas mark 6) and spray 9-inch (23 cm) pie plate with nonstick vegetable oil spray. Mix chicken, veggies, and cheese and spoon evenly into pie plate. Beat remaining ingredients in the blender or with wire whisk until smooth. Pour evenly over chicken mixture. Bake about 35 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before cutting.
4 SERVINGS
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Each with: 309 Calories (21% from Fat, 49% from Protein, 30% from Carb); 38 g Protein; 7 g Total Fat; 3 g Saturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 23 g Carb; 4 g Fiber; 3 g Sugar; 506 mg Phosphorus; 329 mg Calcium; 443 mg Sodium; 779 mg Potassium; 672 IU Vitamin A; 59 mg ATE Vitamin E; 23 mg Vitamin C; 70 mg Cholesterol
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