Kids Can Make: Healthy Chicken Pot Popovers

14 55 342
Ingredients Minutes Calories
Prep Cook Servings
25 min 30 min 6
Kids Can Make: Healthy Chicken Pot Popovers
Health Highlights

Ingredients


1 dash Black pepper (or to taste, for filling)
3 cup Chicken broth (stock), low sodium (for filling)
1 cup Frozen peas and carrots (for filling)
1/2 tsp Kosher salt (or to taste, for filling)
4 tbsp Parmesan cheese, grated (for filling)
1/4 cup Parsley, fresh (chopped, for filling)
3 cup Rotisserie chicken breast, skinless (shredded, for filling - purchase ready!)
3/4 cup All-purpose white flour (for filling)
3 large egg Egg (lightly beaten, for popover)
1 dash Baking powder (for popover)
3 tbsp Butter, unsalted (melted, for popover)
1 tsp Vanilla extract, pure (for popover)
3/4 cup All-purpose white flour (for popover)
1 cup Whole milk 3.3% (for popover)

Instructions


1. Preheat the oven to 400 degrees F. Grease and lightly flour 12-cup muffin tin.

2. For the popovers: Whisk the milk, flour, eggs, vanilla and 1/2 teaspoon salt in a medium bowl until combined.

3. Drizzle in the melted butter while whisking until combined; let the batter stand for 5 minutes. Add the baking powder; whisk the batter to combine and divide it evenly among the muffin cups (a scant 1/4 cup batter per muffin cup).

4. Bake the popovers until puffed and browned around the edges, 20 to 25 minutes, rotating the pan about halfway through.

5. For filling: While the popovers are baking, put the broth and flour into a medium saucepan and whisk until the flour is dissolved.

6. Place the saucepan over medium heat and whisk continuously until the mixture comes to a boil; continue to whisk until the mixture is thick enough to coat the back of a spoon, 4 to 5 minutes. Reduce the heat to low and whisk in 2 tablespoons of the Parmesan, 1 teaspoon salt and 1/4 teaspoon pepper. Stir in the peas and carrots, then the chicken; cover to keep warm.

7. To assemble: When the popovers are done, turn them out of the pan, using a small spatula if necessary. Arrange 2 popovers on each of six plates or bowls and top with the chicken filling, dividing evenly among the popovers. Garnish with chopped parsley and sprinkle on the remaining 2 tablespoons of grated parmesan.

Notes:

Peas

are a great source of plant-based protein and high in fiber which helps to promote digestion

Carrots

are an excellent source of beta-carotene which is great for immunity and vision!


Nutrition Facts

Per Portion

Calories 342
Calories from fat 101
Calories from saturated fat 61
Total Fat 11.3 g
Saturated Fat 6.8 g
Trans Fat 0.5 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 4.4 g
Cholesterol 183 mg
Sodium 654 mg
Potassium 415 mg
Total Carbohydrate 30 g
Dietary Fiber 1.7 g
Sugars 3.1 g
Protein 30 g

Dietary servings

Per Portion


Grain 1.6
Meat 0.9
Meat Alternative 0.3
Milk 0.2
Vegetables 0.4

Energy sources


Pygal1%381.1719249664405490.7592491156438334%446.62998569058976132.235575590714230%381.2130063631368239.240091026095835%313.3518941147982132.2724507193873434%30%35%AlcoholCarbohydratesFatProtein
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