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Chicken and Vegetables with Herbed Dumplings
We’ve given this comforting Southern
classic a healthy makeover by adding
in whole wheat flour and a hearty
dose of veggies, and cutting out extra
fat. Our version has all the satisfying
taste of the original, but with none of
the guilt. Enjoy, y’all!
Portions: 2 cups chicken and vegetable stew plus 3 dumplings
Yield: 4 portions
Ingredients
- Herbed Dumplings:¾ cup all-purpose flour
- ¾ cup whole wheat flour
- ¼ teaspoon kosher salt
- 1 ½ teaspoons baking powder
- ½ cup finely chopped fresh herbs like parsley, chives and dill
- 1 egg, beaten
- ¾ cup low-fat buttermilk
Ingredients
- Chicken and Vegetable Stew:4 cups low-sodium chicken broth
- 1 cup water
- 1 pound thinly sliced skinless, boneless chicken breast cutlets
- 1 cup finely chopped onion
- 1 cup finely chopped celery
- 1 cup peeled, sliced carrots
- 1 cup peeled, finely chopped parsnips
- 1 cup frozen peas
- 1 (6-ounce) container mushrooms, sliced
- ¼ teaspoon freshly ground pepper
Instructions
1
In medium bowl, make dumplings: Add both flours, salt, baking powder and herbs. Add beaten egg and buttermilk, stirring until combined with dry ingredients. Reserve.
2
In 7- or 8-quart Dutch oven, add chicken broth and water. Bring to boil over high heat. Add chicken cutlets, letting them poach in boiling liquid until cooked through, about 3 to 4 minutes. Use tongs to transfer chicken from broth to small bowl. When cool enough to handle, cut chicken into small pieces.
3
Cook vegetables for 5 minutes. Then use a teaspoon to drop spoonfuls of dumpling dough into simmering liquid, aiming for 12 dumplings.
4
Reduce heat to medium-low so liquid is at a light simmer and cover with lid. Cook undisturbed until dumplings are light and puffy, about 10 minutes. Add in reserved chicken pieces and serve.
Nutrition Facts:
Calories
460
Carbs
60g
protein
40g
fat
7g
sat. fat
2g
sodium
408mg
fiber
8g
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