Preheat oven to 400 degrees. Spray a 2-quart casserole with nonstick cooking spray. This one- dish meal serves 4, has 268 calories, 3 grams of fat, 37 grams carbohydrates, 4 grams fiber, and 25 grams protein. Not bad at all. I use rotisserie chicken out of sheer laziness!
Ingredients:
1 tbsp reduced-calorie margarine
2 tbsp all-purpose flour
1 cup chicken broth
1 tsp soy sauce
1/4 cup water
2 cups cubed cooked chicken breast
2 carrots, sliced and blanched (dipped in boiling water)
1 cup chopped cleaned spinach leaves
6 scallions, chopped
1/2 cup thawed frozen corn kernels
1/2 cup evaporated skimmed milk (I used fat-free and it was fine)
1 tsp dried thyme leaves, crumbled
1/2 tsp marjoram
3 medium russet potatoes, cooked, peeled and mashed
1 tbsp grated Parmesan cheese
1/4 tsp paprika
1. Prep all ingredients first (chopped chicken, bake or boil potatoes, blanch carrots, etc.).
2. In a medium nonstick saucepan, melt margarine. Sprinkle with 1 tbsp of the flour, cook, stirring constantly, 2 minutes. Whisk in the broth, soy sauce, and 1/4 cup water, bring to a boil. Reduce heat and simmer, stirring constantly, until thickened, 3-4 minutes.
3. In a large bowl, combine the chicken and the remaining tbsp of flour. Stir in the carrots, spinach, scallions, corn, milk, thyme, marjoram and the sauce. Transfer to the casserole dish. Top with the potatoes, spreading to cover the filling completely, sprinkle with the cheese and paprika. Bake until bubbling and the potatoes are golden, 30-35 minutes.
4. Salt to taste.
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