| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy, Eggs |
|
Chicken/tur, Eat-lf mail, Low fat, Main dishes |
6 |
Servings |
INGREDIENTS
| 2 |
c |
Water |
| 1 |
lb |
Skinless Boneless Chicken |
|
|
Breast Halves |
| 1 |
|
Carrot, Sliced |
| 1 |
|
Onion, Sliced |
| 1 |
|
Onion, Chopped |
| 1 1/4 |
c |
Flour, Divided |
| 1/4 |
t |
Dried Tarragon |
| 1 3/4 |
c |
Skim Milk, Divided |
| 1/2 |
c |
Plain Lowfat Yogurt |
| 1/4 |
c |
Dry White Wine |
| 1/2 |
c |
Frozen Peas, Thawed |
| 2 |
T |
Chopped Pimento |
| 1/4 |
t |
Salt |
| 2 |
|
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 400F for 45-50 minutes or till golden
brown. Break open each popover. Spoon 1/2 cup chicken mixture over
each popover. Serve Makes 6 servings.
Calories.....276.....Fat.....3.9 g.....Fiber.....1.6 g. >From:
"Dancer^" <sigatress@attcanada.net> Posted to EAT-LF Digest by Reggie
Dwork <reggie@reggie.com> on Jun 17, 1999, converted by MM_Buster
v2.0l.
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