4 Servings 3 Better Balance Bites/Blue Points
Calories 420 Fat 10.9g Sat. Fat 2.9g Protein 34.8g Carbs 48.6 Fiber 3.8g Sugars 5.4g
Ingredients
· Cooking spray
· 1/2 cup flour
· 1 tsp baking powder
· 1/4 tsp salt
· 1 lb chicken breast, cooked and shredded (see notes)
· 1 cup (112g) shredded fat-free mozzarella cheese, divided
· 1/4 cup (about 20g) grated parmesan cheese, divided
· 1 tsp Italian seasoning
· 1 tsp garlic powder
· 1/2 tsp onion powder
· 1 can (6 oz) tomato paste (see notes)
· 1 cup almond milk
· 2 eggs
· 1/2 teaspoon pepper
Directions
1. Heat oven to 400°F. Coat a 9-inch pie plate with cooking spray. (see notes)
2. In a small bowl, whisk together the flour, 2 Tbsp parmesan, baking powder, and salt; set aside.
3. In a medium-large bowl, mix together the chicken, 1/2 cup of the mozzarella cheese, 2 Tbsp parmesan, Italian seasoning, garlic powder, and onion powder. Once everything is well tossed, add in the tomato paste and mix well to evenly distribute the paste. (If necessary, add a tablespoon or two of warm water to help distribute it.) Pour this chicken mixture into the pie plate and spread evenly.
4. In the same bowl the chicken was mixed in, whisk together the almond milk, eggs, and pepper until blended. Once combined, whisk in the flour mixture, whisking to get most of the lumps worked out. A few small lumps are fine. Pour over chicken mixture and gently shake the pie plate to evenly distribute it and push any chicken sticking out of the batter down into it.
5. Bake for 35 minutes. Sprinkle with remaining mozzarella cheese on top and coat it with cooking spray to help it melt. Bake 6-8 minutes longer until the cheese is melted. Cool for 5-10 minutes before serving.
Notes
· This can be made with canned or rotisserie chicken also. Or try it with ground beef!
· Easy tomato paste removal: Open both the top and bottom of the can. Remove one “lid”, hold the can over the bowl, press on the other “lid” to push the tomato paste out. Scrape the sides of the can with a utensil to remove any remaining paste.
· Want some veggies? Add 1 cup of canned or thawed frozen peas, green beans, carrots, etc. with the chicken. I wouldn’t recommend using larger veggies like broccoli or cauliflower OR raw veggies.
· To make ahead: cover and refrigerate up to 24 hours before baking. Add at least 5 extra minutes since it will be cold. Watch carefully for doneness.
· Need more? Double the ingredients and bake in a 9”x13” dish about 10 minutes longer.
· How I poach chicken for this recipe, soups, salads, etc.:
o If you are using a large breast, cut it in half.
o Add it to a pot of COLD water.
o Add any herbs and flavorings you like that suit the dish (garlic, onion, thyme,
rosemary, Italian seasoning, etc).
o Turn the heat on High, bring to a boil, and allow it to boil 1 minute.
o Turn the heat to Low, cover it, and let it cook 15 minutes.
o Slice into it to be certain there is no pink. If it is, let it sit in the water, the heat OFF,
until cooked through.
o Allow to cool, then shred or chop.
