| 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 |
lg |
Carrot; Sliced |
| 1 |
sm |
Onion; Sliced |
| 1 |
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 Lowfat Yogurt |
| 1/4 |
c |
Dry White Wine |
| 1/2 |
c |
Frozen Peas; Thawed |
| 2 |
tb |
Chopped Pimento |
| 1/4 |
ts |
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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