Old-Fashioned Chicken & Dumplings
Source: Active Time: 45 Minutes Total Time: 1 Hour6 servings (1 1/3 cups stew & 3 dumplings each) Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don't use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts. For Old-Fashioned Chicken & Dumplings: 1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces 2/3 cup all-purpose flour 2 tablespoons canola oil, divided 2 large carrots, diced 2 stalks celery, diced 1 large onion, diced 1 tablespoon poultry seasoning 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 14-ounce cans reduced-sodium chicken broth 1 cup water 1 1/2 cups frozen peas, thawed For Dumplings: 1 cup whole-wheat pastry flour 1/2 cup all-purpose flour 1 teaspoon poultry seasoning 1/2 teaspoon baking soda 1/4 teaspoon salt 3/4 cup nonfat buttermilk Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk. DIRECTIONS Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often. To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk. Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes. Recipe reprinted by permission of © EatingWell Magazine. All rights reserved. Nutrition Information 6 servings (1 1/3 cups stew & 3 dumplings each) - Facts Per Serving: Calories:463Fat. Total:15gCarbohydrates, Total:45g Cholesterol:91mgSodium:629mgProtein:34g Fiber:6g% Cal. from Fat:29%Fat, Saturated:3g ©1998-2008 Cooking.com __._,_.___ _______________________________________________ Cookinginthedark mailing list [email protected] http://acbradio.org/mailman/listinfo/cookinginthedark
