Saturday, October 10, 2009

Healthified Chicken Pot Pie

1 12 oz bag frozen mixed vegetables
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon poultry seasoning
1/4 teaspoon pepper
1 1/4 cups fat-free (skim) milk
1/2 cup finely chopped onion
1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup
1/4 C fat-free sour cream
4 boneless skinless chicken breasts cooked, cut into bite-size pieces (about 4 cups)
1 Pillsbury refrigerated pie crust (softened as directed)

Cook and drain vegetables as directed on bag.

Heat oven to 375 degrees. In 2 quart saucepan, mix flour, salt, poultry seasoning, pepper and milk with
wire whisk until blended. Stir in onion. Cook over medium heat 4 to 6 minutes, stirring constantly, until thickened.

Stir in soup and sour cream. Add chicken and cooked vegetables, mix well. Cook, stirring frequently, until thoroughly heated. Pour into ungreased 2 quart round casserole. Unroll pie crust and place over hot filling. Seal edge and flute as desired. Cut slits in several places in crust.

Bake 35 to 40 minutes or until crust is golden brown and mixture is bubbly. Let stand 10 minutes before

Nutritional Information

1 Serving: Calories 300 (Calories from Fat 90); Total Fat 10g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 65mg; Sodium 680mg; Total Carbohydrate 26g (Dietary Fiber 2g, Sugars 4g); Protein 25g %
Daily Value*: Vitamin A 35%; Vitamin C 0%; Calcium 8%; Iron 8%
Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Lean Meat
Carbohydrate Choices: 2
MyPyramid Servings: 2 oz-equivalents Meat & Beans, 1/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

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