Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Low-cal Chicken
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 c Water
18 oz Skinned Chicken Breast halve
1 x Lge Carrot, scraped, sliced
1 x Sm Onion, sliced
1 x Sm Onion, chopped
1 1/4 c Flour, divided
1/4 t Dried Tarragon
1 3/4 c Skim Milk, divided
1/2 c Plain low-fat Yogurt
1/4 c Dry white Wine (or Chablis)
1/2 c Frzn English Peas, thawed
2 T Chopped Pimento
1/4 t Salt
2 x Eggs
Combine water, chicken, carrot, and sliced onion in a large saucepan.
Bring to a boil; cover, reduce heat, and simmer 30 minutes. Remove chicken
from broth; cool. Bone chicken, and cut meat into 1" pieces. Set aside.
Strain broth, saving 3/4 cup.
Coat a large nonstick skillet with cooking spray; place over med-hi heat
until hot. Add chopped onion, and saute until tender. Gradually add 1/4
cup flour and tarragon, stirring well. Gradually stir in 3/4 cup skim
milk, yogurt, wine, and reserved 3/4 c chicken broth. Cook, stirring
constantly, until mixture is thickened and bubbly. Stir in peas, pimento,
and reserved chicken. Set aside, and keep warm.
Combine remaining 1 cup flour and salt, stirring well. Add eggs and
remaining 1 cup skim milk; beat with a wire whisk until well blended.
Spoon mixture evenly into six 6-oz custard cups that have been coated with
Pam. Place 4" apart on a baking sheet. Bake at 400 deg F for 45-50 minutes
or till golden brown. Break open each popover. Spoon 1/2 cup chicken
mixture over each popover. Serve immediately.
PER SERVING: 276 calories, 25.4 g protein, 3.9 g fat, 33.1 g
carbohydrates, 133 g cholesterol, 2.2 mg iron, 236 mg sodium, 162 mg
calcium.
