Health

Chicken and Dumplings

chicken-dumplings RecipeRita Maas

Ingredients

  • Chicken:
  • 3 tablespoons canola oil
  • 1/3 cup all-purpose flour
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 skinless chicken thighs (about 12 ounces)
  • 4 cups thinly sliced leek, rinsed and drained
  • 4 cups low-sodium, fat-free chicken broth
  • 1 1/2 cups baby carrots, cut diagonally into 1/2-inch pieces
  • 1/2 cup chopped parsnip
  • 1/2 cup chopped celery
  • 1 teaspoon chopped fresh thyme
  • 1 bay leaf
  • 1/2 cup frozen petite peas, thawed
  • Dumplings:
  • 1 1/3 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 3/4 cup plus 1 tablespoon whole milk
  • 2 tablespoons chopped fresh chives

Preparation

Heat the oil in a large, heavy-bottomed Dutch oven over medium-high heat. Combine the flour, salt, and pepper in a medium bowl. Dredge the chicken in flour mixture, and turn to coat; shake off excess flour. Add the chicken to the pot; cook 3 minutes on each side, or until well-browned. Transfer chicken to a plate.

Add leeks to pot; cook over medium heat 2 minutes, stirring frequently. Return chicken to pot, and stir in broth, carrots, parsnips, celery, thyme, and bay leaf. Bring to a boil. Partially cover; reduce heat. Simmer 15 minutes, or until chicken is cooked. Remove chicken from pan. Pull the meat from bones; discard bones. Return the chicken to the pot, and stir in peas.

To prepare the dumplings, sift together the flour, baking powder, and salt 3 times (this makes the dumplings very light). Combine the flour mixture, milk, and chives, and stir until moist.

Drop dough by 3 tablespoonfuls into a barely simmering chicken mixture. Cover and cook over medium-low heat 12 minutes, or until the dumplings are done (do not bring to a boil, or the dumplings will break up).

Print

    This healthy version of old-fashioned chicken dish contains skinless chicken thighs that are cooked in a mixture of carrot, leek, parsnip, celery and peas and topped with a low-fat dumpling mixture.

  • Yield: serves 6

Nutritional Information

Calories per serving:362
Fat per serving:12g
Saturated fat per serving:2g
Monounsaturated fat per serving:5g
Polyunsaturated fat per serving:3g
Protein per serving:18g
Carbohydrates per serving:47g
Fiber per serving:5g
Cholesterol per serving:45mg
Iron per serving:4mg
Sodium per serving:825mg
Calcium per serving:213mg

Good to Know

Make this comfort food guilt free by using fat-free milk instead of whole. For kosher eaters, use soy milk in place of dairy.

Health
Advertisement

Eat the Carbs You Love!

Carb lovers featured recipes Pasta! Bread! Pizza! These foods will make you thin! Quick-and-easy CarbLovers recipes will tempt your whole family with delicious, satisfying meals. Search CarbLovers Recipes Order The Book Now!