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Hush Puppy Chicken Casserole Categories: main dish, poultry, low fat, chicken 1/2 package corn muffin mix - (8 1/2 oz pkg) 2 teaspoons chili powder 3 boneless skinless chicken breast ha; cut 1/2" chunks 1 can oven baked beans - (16 oz) 1 can stewed tomatoes - (14 1/2 oz); undrained 1 tablespoon smoky-flavored barbecue sauce 2 cups thawed frozen green beans 1/4 teaspoon dill 1 tablespoon maple syrup Preheat oven to 400 degrees. Prepare half of the corn muffin mix, substituting 1 egg white for the egg and using skim milk in place of whole milk. Set aside. Sprinkle chili powder onto chicken chunks. Cook chicken over medium heat in a nonstick pan until opaque. Stir in baked beans, stewed tomatoes, and barbecue sauce. Mix frozen green beans with dill. Add to chicken mixture. Simmer 5 to 10 minutes. Spray a 9- by 13-inch baking dish with nonstick spray. Pour chicken mixture into baking dish. Dot corn muffin batter on top of chicken mixture. Bake for 20 to 25 minutes or until topping is golden. Remove from oven and brush with maple syrup. This recipe yields 8 servings. Nutritional Analysis Per Serving: Calories 240; Fat (grams) 5; Percent calories from fat 18; Percent polyunsaturated 3; Percent saturated 8; Percent monounsaturated 7; Cholesterol (milligrams) 30; Sodium (milligrams) 670; Protein (grams) 17; Carbohydrate (grams) 32; Fiber (grams) 2. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-07-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 57 Calories (kcal); 1g Total Fat; (10% calories from fat); 10g Protein; 2g Carbohydrate; 26mg Cholesterol; 35mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count 1 serving as: 2 meat and 2 starch servings. Weight Watcher points calculated at 5 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 8 servings Preparation Time: 0:00 |
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