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Receta Low Fat Creamy Chicken Popovers

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Raciónes: 6

Ingredientes

Cost per serving $1.05 view details
  • 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

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.
  3. 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.
  4. 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
  5. 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%
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