| 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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