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Ингредиенты
- 2 c. cooked chicken (or possibly beef or possibly pork)
- 1 1/2 c. water
- 1/2 c. nonfat dry lowfat milk
- 3 tbsp. flour
- 1 teaspoon salt
- 1/4 teaspoon tarragon
- 1/4 teaspoon parsley
- 1/8 teaspoon pepper
- 3/4 c. sm. white onions, cooked
- Cooked carrot slices, lima beans & green peas to total 1 1/2 c. (a pkg. of mixed frzn vegetables may be used)
- One recipe for pastry crust or possibly mashed potato topping
Инструкции
- Preheat oven to 400 degrees. Beat nonfat dry lowfat milk and flour with water till smooth. Add in salt, tarragon, parsley and pepper. Cook over medium heat, stirring constantly till mix thickens.
- Fold in chicken and vegetables. Pour into 1 1/2 qt casserole. Cover with Pastry Crust or possibly Mashed Potato Topping. (Recipes follow.) Bake 20 min or possibly till lightly browned. Fold in chicken and vegetables. Pour into 1 1/2 qt casserole. Cover with Pastry Crust or possibly Mashed Potato Topping. Bake 20 min or possibly till lightly browned.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 496g | |
| Recipe makes 2 servings | |
| Calories 443 | |
| Calories from Fat 221 | 50% |
| Total Fat 24.52g | 31% |
| Saturated Fat 7.02g | 28% |
| Trans Fat 0.0g | |
| Cholesterol 122mg | 41% |
| Sodium 1330mg | 55% |
| Potassium 583mg | 17% |
| Total Carbs 19.76g | 5% |
| Dietary Fiber 2.0g | 7% |
| Sugars 6.73g | 4% |
| Protein 34.08g | 55% |
