Spicy Chicken Pie - 29g Carbs, 2g Fiber
From: The Complete Diabetes Prevention Plan
Servings: 6
--> Crust
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup PLUS 2 Tbsp grated Parmesan cheese
1/4 cup fat-free egg substitute OR 2 egg whites, lightly beaten
Butter-flavored cooked spray
--> Rest of Ingredients
1 1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1 1/2 cups shredded or diced roasted chicken
14 1/2 oz can Mexican-style stewed tomatoes, crushed
1 1/2 tsp chili powder
1 cup shredded reduced-fat Monterrey Jack OR Mexican-blend cheese
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg
substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the
mixture evenly over the bottom and sides of the pan, forming
an even crust. Spray the crust lightly with the cooking spray
and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet
with nonstick cooking spray and add the mushrooms and onions.
Place the skillet over medium heat, cover, and cook, stirring
occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to
the skillet mixture. Cook uncovered, stirring occasionally,
for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle
the cheese over the top. Bake for an additional 5 minutes or
until the cheese is melted. Cut into wedges and serve hot.
Servings: 6
Nutrition per Serving:
295 Calories, 7.7g Fat, 46mg Cholesterol, 426mg Sodium,
29g Carbs, 2g Fiber, 25g Protein, 297mg Calcium
Diabetic Exchanges: 1 1/2 Starch, 2 1/2 Lean Meat, 1 Vegetable
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