Chicken and Dumpling Soup

developed by Church Health Center Wellness

This American classic dish ends up in the soup pot in this tasty soup. Enjoy the flavors of chicken and dumpling without increased fat and sodium. Studies show that if you eat a small cup of a broth-based soup or salad before a meal, you tend to eat less calories overall.
Add some toasted whole-grain bread for a delightful weekend dinner.

Prep time: 40 minutes; Total time: 80 minutes; Makes 8 servings
Serving Size: 1½ cups
Nutrition Facts (per serving): Calories: 262; Total Fat: 12 g; Saturated Fat: 4 g; Sodium: 286 mg; Carbohydrate: 19 g; Fiber: 2 g; Protein: 20 g


2 tablespoons canola oil
1 large onion, diced
3 cloves garlic, minced
1 cup carrots, chopped
½ cup celery, chopped
2 cups cooked and shredded chicken
breast, skin removed
6 cups low-sodium chicken broth
1 cup fresh cut green beans,
cut into 1-inch pieces
1 tablespoon fresh parsley, chopped
¼ teaspoon salt
¼ teaspoon ground black pepper
1 teaspoon onion powder
1 teaspoon garlic powder
2 bay leaves

1 cup skim milk
½ cup light butter
¼ teaspoon salt
1 cup all-purpose flour
3 eggs

For the soup, place a large non-stick skillet over medium-high heat. Add 2 tablespoons oil and add the onion, garlic, carrots and celery. Cook for about 4 minutes, stirring occasionally.
Add the chicken, broth, green beans, parsley, salt, pepper, onion powder, garlic powder and bay leaves. Simmer for about 30 minutes.
For the dumplings, bring the milk and butter to a boil. Remove from heat and add the salt and flour, stirring until the dough leaves the sides of the pan.
Add the eggs, one at a time to form sticky dough.
Add tablespoon-sized balls of dough to the soup. Simmer on low heat until dumplings rise, about 10 minutes.

This recipe is from our Seasoning Lent Vol. 3 cookbook.

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