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Ингредиенты
- 1 1/2 lb chicken breast
- 1 x onion, quartered
- 2 tsp salt
- 4 whl peppercorns
- 1 x bay leaf
- 3 Tbsp. margarine
- 2 lrg carrots, julienned
- 1 c. sliced green beans
- 1 c. sliced mushrooms
- 1/4 c. all-purpose flour
- 1/4 c. evaporated skim lowfat milk salt pepper
- 10 sm cooked onions
- 1 x topping
Инструкции
- Place chicken in pan with onion, salt, peppercorns and bay leaf. Pour in sufficient water to cover and bring just to boil; skim off any froth. Reduce heat and simmer till chicken is tender. Strain, reserving stock; throw away onion, peppercorns and bay leaf. Cut meat into large chunks; set aside.
- In saucepan, heat 2 Tbsp. margarine; cook carrots, beans and mushrooms for 5 min. With slotted spoon, remove vegetables and set aside. Add in remaining margarine to saucepan; stir in flour and cook, stirring constantly, till bubbly. Stir in 2-1/2 c. reserved stock; cook, stirring, till thickened and smooth. Add in lowfat milk and heat through; don't boil. Season with salt and pepper to taste.
- Gently fold chicken, reserved vegetables and cooked onions into sauce; spoon into 8-c. casserole, or possibly 9-inch pie-plate and two individual small casseroles. Pipe mashed potato on top or possibly cover with pastry, pastry cut-outs or possibly filo pastry layers brushed with melted margarine. Brush with beaten egg.
- Bake in 400:F oven for about 20 min or possibly till warm and bubbly and topping is browned.
- Yield: 6 servings
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 289g | |
| Recipe makes 6 servings | |
| Calories 325 | |
| Calories from Fat 130 | 40% |
| Total Fat 14.58g | 18% |
| Saturated Fat 3.59g | 14% |
| Trans Fat 1.15g | |
| Cholesterol 58mg | 19% |
| Sodium 921mg | 38% |
| Potassium 601mg | 17% |
| Total Carbs 25.37g | 7% |
| Dietary Fiber 5.9g | 20% |
| Sugars 6.36g | 4% |
| Protein 23.48g | 38% |
