Chicken and Dumpling Casserole

[Guest guest]

Talk about your comfort food, here it is! LOL Marilyn

Chicken and Dumpling Casserole

Serves 6 (1 cup)

Vegetable nonstick cooking spray

3/4 lb chicken tenders, cut into bite-size pieces

6 baby potatoes, red or Yukon gold, quartered (about 1/2 lb)

1 cup baby carrots

1 cup frozen green peas, defrosted

2 tbsp all-purpose flour

1/4 tsp salt

1/4 tsp black pepper

1 can (14.5 oz) fat-free reduced-sodium chicken broth

1/2 cup reduced-fat biscuit baking mix

1/4 cup water

Lightly coat 9.5 inch glass microwavable pie plate with cooking spray.

Place chicken, potato quarters, baby carrots, peas, flour, salt and pepper

in large resealable plastic bag. Seal and shake to coat ingredients with

flour

and seasonings. Empty chicken and vegetables into pie plate, shaking to

distribute evenly. Add chicken broth. Cover with a 10 inch circle of waxed

paper

and microwave on HIGH for 20 minutes.

Combine biscuit mix and water in bowl and mix lightly with fork. Set aside.

Preheat oven to 400 deg F.

Remove pie plate from microwave. Remove and discard waxed paper. Drop tsp of

biscuit dough over chicken and vegetables.

Bake in oven 10 minutes or until dumplings are puffed and cooked through.

Remove from oven; let cool 5 minutes before serving.

Exchanges:

2 starch, 2 meat

Calories 231;Fat 2g;Carbs 32g;Chol 40mg;Fiber 4g;Protein 20g;Sodium 267mg

Diabetic Cooking Jan/Feb 04