This handy "sandwich" in a muffin can be made in advance and stored in an airtight plastic bag in the freezer for up to two months. Simply pop a frozen Chicken Popover into a lunch bag in the morning, and it will be thawed by noon. Take along a cup of Harvest Pumpkin Soup (also included in Heart Healthy Recipes group) in a thermos, and you'll be satisfied all day long!

Image courtesy of AllRecipes.com

8 1/2-ounce package corn muffin mix
Egg substitute equivalent to 1 egg or 2 eggs whites
1/3 cup skim milk
2 cups (8 oz) coarsely chopped cooked chicken (cooked without skin)
4 green onions, sliced
1/4 teaspoon dried sage
Vegetable oil spray

Preheat oven to 400 deg. F.

Prepare corn muffin mix according to package directions, but use egg substitute or egg whites for the egg and skim milk for the milk. Fold chicken, green onions, and sage into batter.

Spray 6 muffin cups with vegetable oil or line with paper bake cups. Spoon batter into cups. Bake 15-20 minutes or until a toothpick inserted near center comes out clean.

Makes 6 servings, 1 popover per serving.

Calories: 205
Protein: 15g
Carbs: 27g
Cholesterol: 29mg
Sodium: 307mg
Total Fat: 4g
Saturated: 1g
Polyunsaturated: 1g
Monounsaturated: 1g