• Prep Time:
  • Cooking Time:
  • Serves: 6 servings

Low-Fat Creamy Chicken Popovers

  • Recipe Submitted by on

Category: Main Dish, Low Fat

 Ingredients List

  • 2 c Water
  • 1 lb Skinless Boneless Chicken
  • -Breast Halves
  • 1 lg Carrot; Sliced
  • 1 sm Onion; Sliced
  • 1 sm Onion; Chopped
  • 1 1/4 c Flour; Divided
  • 1/4 ts Dried Tarragon
  • 1 3/4 c Skim Milk; Divided
  • 1/2 c Plain Lowfat Yogurt
  • 1/4 c Dry White Wine
  • 1/2 c Frozen Peas; Thawed
  • 2 tb Chopped Pimento
  • 1/4 ts Salt
  • 2 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 400F for 45-50 minutes or
till golden brown. Break open each popover. Spoon 1/2 cup chicken mixture
over each popover. Serve

Makes 6 servings.

Calories.....276.....Fat.....3.9 g.....Fiber.....1.6 g.

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