| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy, Eggs | English | Low-cal, Chicken | 6 | Servings |
INGREDIENTS
| 2 | c | Water |
| 18 | oz | Skinned Chicken Breast halve |
| Lge Carrot, scraped, sliced | ||
| Sm Onion, sliced | ||
| Sm Onion, chopped | ||
| 1 1/4 | c | Flour, divided |
| 1/4 | ts | Dried Tarragon |
| 1 3/4 | c | Skim Milk, divided |
| 1/2 | c | Plain low-fat Yogurt |
| 1/4 | c | Dry white Wine (or Chablis) |
| 1/2 | c | Frzn English Peas, thawed |
| 2 | tb | Chopped Pimento |
| 1/4 | ts | Salt |
| 2 | x | Eggs |
INSTRUCTIONS
Combine water, chicken, carrot, and sliced onion in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 30 minutes. Remove chicken from broth; cool. Bone chicken, and cut meat into 1" pieces. Set aside. Strain broth, saving 3/4 cup. Coat a large nonstick skillet with cooking spray; place over med-hi heat until hot. Add chopped onion, and saute until tender. Gradually add 1/4 cup flour and tarragon, stirring well. Gradually stir in 3/4 cup skim milk, yogurt, wine, and reserved 3/4 c chicken broth. Cook, stirring constantly, until mixture is thickened and bubbly. Stir in peas, pimento, and reserved chicken. Set aside, and keep warm. Combine remaining 1 cup flour and salt, stirring well. Add eggs and remaining 1 cup skim milk; beat with a wire whisk until well blended. Spoon mixture evenly into six 6-oz custard cups that have been coated with Pam. Place 4" apart on a baking sheet. Bake at 400 deg F for 45-50 minutes or till golden brown. Break open each popover. Spoon 1/2 cup chicken mixture over each popover. Serve immediately. PER SERVING: 276 calories, 25.4 g protein, 3.9 g fat, 33.1 g carbohydrates, 133 g cholesterol, 2.2 mg iron, 236 mg sodium, 162 mg calcium. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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