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.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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Rita Maas

Recipe Summary

Yield:
serves 6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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).

Nutrition Facts

362 calories; fat 12g; saturated fat 2g; mono fat 5g; poly fat 3g; protein 18g; carbohydrates 47g; fiber 5g; cholesterol 45mg; iron 4mg; sodium 825mg; calcium 213mg.