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Receta Chicken Cream Filled Popovers (Lo Fat)

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Raciónes: 6

Ingredientes

Cost per serving $0.47 view details
  • 2 c. Water
  • 18 ounce Skinned chicken breast halve Lge carrot, scraped, sliced Sm onion, sliced 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 low-fat yogurt
  • 1/4 c. Dry white wine (or possibly chablis)
  • 1/2 c. Frozen english peas, thawed
  • 2 Tbsp. Minced pimento
  • 1/4 tsp Salt
  • 2 x Large eggs

Direcciones

  1. 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.
  2. 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 400 deg F for 45-50 min or possibly until golden. Break open each popover. Spoon 1/2 c. chicken mix over each popover. Serve immediately.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 238g
Recipe makes 6 servings
Calories 173  
Calories from Fat 24 14%
Total Fat 2.67g 3%
Saturated Fat 1.03g 4%
Trans Fat 0.0g  
Cholesterol 74mg 25%
Sodium 176mg 7%
Potassium 227mg 6%
Total Carbs 26.5g 7%
Dietary Fiber 1.3g 4%
Sugars 5.53g 4%
Protein 8.51g 14%
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