Ingredients Jump to Instructions ↓

  1. 8 ounces ground chicken (or beef or pork)

  2. 1 medium onion , chopped (about 1 cup)

  3. 2 large garlic cloves , smashed

  4. 1 cup grated zucchini (or chopped broccoli)

  5. 1 (7 1/2 ounce) can tomato sauce

  6. 1/2 teaspoon dried oregano

  7. 1 teaspoon dried basil

  8. 1/4 teaspoon pepper , freshly ground

  9. 1/4 teaspoon crushed red pepper flakes (flakes)

  10. 3/4 cup part-skim mozzarella cheese

  11. 1/4 cup parmesan cheese , grated (or shredded)

  12. 2/3 cup whole wheat flour

  13. 1 cup all-purpose flour

  14. 4 teaspoons baking powder

  15. 1/2 teaspoon salt

  16. 3 tablespoons canola oil (I use Becel oil)

  17. 3/4 cup skim milk

  18. 1/3 cup all-purpose flour

  19. 1/4 cup skim milk

Instructions Jump to Ingredients ↑

  1. Saute chicken, onion, garlic and zucchini in a large non stick fry pan until no pink remains in chicken and liquid is evaporated.

  2. Stir in tomato sauce, oregano, basil, pepper and chillies flakes. Heat, uncovered on low for 10 minutes until thickened. Remove from heat. Let stand to cool slightly; stir in cheeses. Set aside.

  3. Combine whole wheat flour, first amount of all purpose flour, baking powder and salt in a large bowl; make a well in the centre.

  4. Combine canola oil and first amount of milk in a small bowl; add all at once to the dry ingredients; stir with a fork, just until moistened.

  5. Turn out onto a lightly floured board using second amount of all purpose flour; gently knead dough 8 to 10 times. Divide dough into 8 portions; roll each out to a 6 inch circle. Place 1/3 cup filling to one side of centre, moisten edge of dough with some of the second amount of milk. Bring unfilled side of dough over filling and press edges together with fork tines to seal well. Cut slits in top with tip of a sharp knife; place on greased baking sheet. Brush with remaining milk; bake in 400F degree oven for 15 to 18 minutes until golden brown.

  6. Diabetic choices: 2 starch; 1/2 fruit & veggies; 1 1/2 protein; 1 fat & oil.


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