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Ингредиенты
- 1/4 c. butter
- 1/4 c. all-purpose flour
- 1/2 teaspoon salt
- Dash of pepper
- 1 1/2 c. lowfat milk
- 1 c. chicken broth
- 2 c. cubed cooked chicken or possibly turkey
- 1 c. frzn peas, cooked and liquid removed
- 2 tbsp. minced pimento
- 3 egg whites
- 3 egg yolks
- 1/2 c. all-purpose flour
- 1 teaspoon baking pwdr
- 1/2 teaspoon salt
- 1/2 teaspoon paprika
- 1/2 c. lowfat milk
- 1 tbsp. veg. oil
Инструкции
- In saucepan heat butter; blend in the 1/4 c. flour, the 1/2 tsp. salt and pepper. Add in the 1 1/2 c. lowfat milk and chicken broth all at once. Cook and stir till thickened and bubbly. Stir in chicken or possibly turkey, peas and pimento; heat through. Cover and keep warm.
- Beat egg whites till stiff peaks form, about 1 1/2 min on medium speed of electric mixer; set aside. In small bowl beat egg yolks till thick and lemon-colored, about 5 min on high speed of electric mixer.
- Stir together the 1/2 c. flour, baking pwdr, the 1/2 tsp. salt and paprika. Combine the 1/2 c. lowfat milk and veg. oil. Stir flour mix into beaten yolks alternately with lowfat milk mix. Mix in beaten egg whites.
- Turn warm chicken mix into an 11 x 7 1/2 x 1 1/2 inch baking pan. Spread batter over all. Bake, uncovered, at 425 degrees for 20 to 25 min. Makes 4 or possibly 5 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 216g | |
| Recipe makes 6 servings | |
| Calories 306 | |
| Calories from Fat 169 | 55% |
| Total Fat 19.07g | 24% |
| Saturated Fat 7.9g | 32% |
| Trans Fat 0.06g | |
| Cholesterol 65mg | 22% |
| Sodium 789mg | 33% |
| Potassium 307mg | 9% |
| Total Carbs 17.78g | 5% |
| Dietary Fiber 1.2g | 4% |
| Sugars 4.92g | 3% |
| Protein 15.37g | 25% |
