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Healthy Chicken Pot Pie

Give This Favorite Winter Comfort Food a Healthy Makeover

Winter. Just the word makes us want to cozy up by the fire with our favorite comfort foods. For many people, chicken pot pie brings thoughts of a delicious-smelling kitchen, family and warmth. Moist chicken and savory sauce topped with a rich, flaky crust… What’s not to love? How about the fact that some varieties have nearly 700 calories and 41 grams of fat per serving? But before you ban this dish from your diet, here’s an easy recipe for a much lighter version, with 100 calories and 5 grams of fat per serving.   Chicken Pot Pie (Makes 6 servings)


1 cup cooked chicken, diced
1 cup frozen vegetables, thawed
1 (10-ounce) can low-sodium cream of chicken soup
1 cup reduced-fat biscuit mix
½ cup nonfat milk
1 egg Preparation

Preheat oven to 400 °F. Mix chicken, veggies and soup in a large bowl.

Spread mixture into a 9-inch glass pie pan. Mix remaining ingredients, then pour on top of chicken mixture. Bake in oven until top turns golden brown, about 30 minutes.

Per serving: 100 calories; 5 g fat; 52.6 mg cholesterol; 4.4 g carbohydrates; 1.3 g sugar; 8.6 g protein; 369.6 mg sodium

Source: University of Utah Health Care

Mom, Can I Have Some Halloween Candy?

halloweenDiabetes, Children, and Halloween

Jerry Seinfeld said that when he was a kid, Halloween was about three things: Get candy. Get candy. Get candy. Of course, a child with diabetes can’t indulge in candy like most kids can. Does that mean he has to miss out on all the fun? No, according to Barbara Morrison, BSN, RN, the Diabetes Education Program Coordinator at St. Christopher’s Hospital for Children in Philadelphia. “There are many possible approaches to helping kids with diabetes enjoy Halloween, without the adverse side effects,” says Morrison.

Have your child attend a Halloween event at his or her child’s school or in your local community. These are good because the focus is more about costumes, having fun and participating in games and less about candy. If your child will go out for trick or treating, exchange some of the candy for a toy or a small amount of money. Also, a parent can keep some of the loot and fit it into the child’s meal plan. With carbohydrate counting and fast-acting insulin, a reasonable amount of candy can be accommodated into a well-balanced diet.

Be Smart About Smoke Alarms and Fire Safety

smoke-315874_640It’s good practice to check your smoke alarms with the change of each season. As the weather cools down, more lights are on for longer periods of time, and more heat sources are active. Ensure your family’s safety with these tips that can help protect you through the winter.

Smoke Alarm Safety Check List

fire-extinguisher-1139909_1280Additional Fire Safety

  • Check your fire extinguishers. Buy them if you don’t have any. Know how to use them!
  • Make a fire escape safety plan and review it with your family. If you already have one, review it at your next family meeting.
  • Have safety ladders for upstairs bedrooms.
  • Keep your dryer lint catcher clean.
  • Unplug electrical items when not in use.
  • Unplug electrical items when you leave the house.
  • Don’t smoke near the house and always make sure any butts are completely out.