Healthy Chicken Recipes

Ingredients:

2 cup water
18 oz skinned chicken breast halve
1 lge carrot, scraped, sliced
1 sm onion, sliced
1 sm onion, chopped
1 1/4 cup flour, divided
1/4 tsp dried tarragon
1 3/4 cup skim milk, divided
1/2 cup plain low-fat yogurt
1/4 cup dry white wine (or chablis)
1/2 cup frzn english peas, thawed
2 tbsp chopped pimento
1/4 tsp salt
2 eggs

Instructions:

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.

Servings: 6