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Ингредиенты
- 2 c. Water
- 18 ounce Skinned chicken breast halve Lge carrot, scraped, sliced Sm onion, sliced Sm onion, minced
- 1 1/4 c. Flour, divided
- 1/4 tsp Dry tarragon
- 1 3/4 c. Skim lowfat milk, divided
- 1/2 c. Plain low-fat yogurt
- 1/4 c. Dry white wine (or possibly chablis)
- 1/2 c. Frozen english peas, thawed
- 2 Tbsp. Minced pimento
- 1/4 tsp Salt
- 2 x Large eggs
Инструкции
- Combine water, chicken, carrot, and sliced onion in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 30 min. Remove chicken from broth; cold. Bone chicken, and cut meat into 1" pcs. Set aside. Strain broth, saving 3/4 c.. Coat a large nonstick skillet with cooking spray; place over med-hi heat till warm. Add in minced onion, and saute/fry till tender. Gradually add in 1/4 c. flour and tarragon, stirring well. Gradually stir in 3/4 c. skim lowfat milk, yogurt, wine, and reserved 3/4 c chicken broth.
- Cook, stirring constantly, till mix is thickened and bubbly. Stir in peas, pimento, and reserved chicken. Set aside, and keep hot. Combine remaining 1 c. flour and salt, stirring well. Add in Large eggs and remaining 1 c. skim lowfat milk; beat with a wire whisk till well blended. Spoon mix proportionately into six 6-ounce custard c. which have been coated with Pam. Place 4" apart on a baking sheet. Bake at 400 deg F for 45-50 min or possibly until golden. Break open each popover. Spoon 1/2 c. chicken mix over each popover. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 238g | |
| Recipe makes 6 servings | |
| Calories 173 | |
| Calories from Fat 24 | 14% |
| Total Fat 2.67g | 3% |
| Saturated Fat 1.03g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 74mg | 25% |
| Sodium 176mg | 7% |
| Potassium 227mg | 6% |
| Total Carbs 26.5g | 7% |
| Dietary Fiber 1.3g | 4% |
| Sugars 5.53g | 4% |
| Protein 8.51g | 14% |
