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Ингредиенты
- 2 c. Water
- 1 lb Skinless Boneless Chicken Breast Halves
- 1 lrg Carrot, Sliced
- 1 sm Onion, Sliced
- 1 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 Lowfat Yogurt
- 1/4 c. Dry White Wine
- 1/2 c. Frzn 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 400F for 45-50 min or possibly until golden. Break open each popover. Spoon 1/2 c. chicken mix over each popover. Serve
- Makes 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 319g | |
| Recipe makes 6 servings | |
| Calories 240 | |
| Calories from Fat 30 | 13% |
| Total Fat 3.32g | 4% |
| Saturated Fat 1.2g | 5% |
| Trans Fat 0.02g | |
| Cholesterol 102mg | 34% |
| Sodium 216mg | 9% |
| Potassium 417mg | 12% |
| Total Carbs 29.48g | 8% |
| Dietary Fiber 1.9g | 6% |
| Sugars 6.93g | 5% |
| Protein 20.19g | 32% |
