6 sheets phyllo dough (about 4 ounces), thawed if frozen
1 teaspoon unsalted stick margarine
1 onion, chopped
3 tablespoons all-purpose flour
2 cups skim milk
One 1-pound package frozen mixed vegetables (broccoli, cauliflower and carrots),
2 cups diced cooked skinless turkey breast
1 cup sliced mushrooms
1 packet instant low sodium chicken broth and seasoning mix
1/3 cup shredded nonfat cheddar cheese
1. Preheat the oven to 375º F. Cover the phyllo dough with a damp towel and
plastic wrap to prevent drying.
2. In a large nonstick saucepan, melt the margarine. Add the onion and cook,
stirring as needed, until softened, about 5 minutes.
3. Add the flour and cook, stirring constantly, until
the onion is coated with the flour, about 1 minute. Gradually stir in the milk;
cook, stirring constantly, until the mixture boils and thickens, 4-5 minutes.
Add the mixed vegetables, turkey, mushrooms and broth mix; return to a boil,
stirring as needed. Remove from the heat and stir in the cheese.
4. Pour the mixture into a 9" square baking pan. Fold each phyllo sheet in half
and place, one at a time, on top of the mixture, spraying each sheet lightly
with nonstick cooking spray, including the top layer. Tuck under the overlapping
edges. Bake until golden, about 30 minutes. Let stand 10 minutes before serving.
PER SERVING: 294 Calories, 4 g Total Fat, 1 g Saturated Fat, 51 mg Cholesterol,
334 mg Sodium, 35 g Total Carbohydrate, 4 g Dietary Fiber, 29 g Protein, 287 mg
SERVING PROVIDES: 1 Bread, 1 Fruit/Vegetable, 3 Protein/Milks.
POINTS PER SERVING: 5.