Tarragon Chicken-in-a-Pot Pies
Source of Recipe
Internet
List of Ingredients
2 tablespoons all-purpose flour
1 cup 1% low-fat milk
1/2 cup fat-free less-sodium chicken broth
1/2 cup dry white wine
1 tablespoon olive oil
2/3 cup chopped sweet onion
1 pound skinless boneless chicken breast, cut into
bite-size pieces
1 cup sliced carrots
1 cup (1/8-inch-thick) slices zuchini
1/2 teaspoon salt
1/2 teaspoon dried tarragon
1/2 teaspoon black pepper
4 (4.5 ounce) country or peasant rolls Recipe
Place flour in a small bowl; slowly add milk, stirring with a whisk until well blended to form a slurry. Add broth and wine.
Heat oil in a large saucepan over medium-high heat; add onion and chicken. Saute 2 minutes; stir in carrot and next 4 ingredients (carrot through pepper). Cover, reduce heat, and cook 4 minutes. Stir slurry into chicken mixture. Bring to a boil; cover, reduce heat and simmer until thick (about 10 minutes), stirring occsionally.
Cut rolls horizonally 1 inch from tops. Hollow out bottoms of rolls, leaving 1/4-inch-thick shells; reserve torn bread and tops for another use. Spoon 1 1/4 cups chicken mixture into each bread shell.
Yield: 4 servings-413 cal, 7.8g fat, 35.7g pro, 48.8g carb,3.5g fiber, 68mg chol, 4.2mg iron, 865mg sod, 199mg calc.
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