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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

A family favorite. This also tastes great as a cold leftover without the sauce. Look for biscuits that are only 100 calories, 1.5 grams of fat, and 1 gram of fiber for 2 biscuits. This recipe also works well in diabetic menus.

2 cups cooked chicken, chopped or shredded
1 package (8 ounces) fat-free cream cheese (room temperature)
4 green onions, chopped
1 can (7 ounces) buttermilk biscuits (10 biscuits per can)

Sauce:
1/2 can (5 ounces) low-fat condensed cream of chicken soup*
1/2 cup water

Preheat oven to 375 degrees. Mix the first three ingredients in a medium bowl.
Lay out half the biscuits on a baking sheet that has been sprayed with nonstick cooking spray. Lightly flatten the biscuits with the palm of your hand. Spoon part of the chicken mixture on five biscuits, reserving some filling for the sauce. Flatten remaining biscuits and place over biscuits topped with filling. Seal edges by pinching. Bake for 20 minutes or until biscuits are golden brown.
Meanwhile, prepare sauce by mixing the soup, water, and reserved filling. Heat in a saucepan on the stove until thoroughly heated or cook in the microwave for 2 1/2 minutes on high, stirring halfway through cooking time. Serve over each pocket.
*Sodium is figured for reduced sodium.
Note: This recipe is higher in sodium and should be limited by those on a low-sodium diet..





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Makes 5 pockets, 5 servings
Each Serving

1 pocket plus sauce
Carb Servings
2
Exchanges

2 starches
3 lean meat
Nutrient Analysis
calories 249
total fat 4g
saturated fat 1g
cholesterol 46mg
sodium 785mg
total carbohydrate 26g
dietary fiber 2g
sugars 5g
protein 27g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from SmallStepsPress.org, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated January 1, 2015


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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.