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.

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