Recipe

Herbed Chicken and Dumplings

developed by Church Health Center Wellness

Prep Time: 15 minutes
Total Time: 1 hour 30 minutes
Makes 2 servings
Serving Size: about 2 cups
Nutrition Facts (per serving): Calories: 310; Total Fat: 4 grams; Sodium: 596 mg; Carbohydrate: 41 grams; Fiber: 6 grams; Protein: 28 grams

Ingredients:

  • 6 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
  • ¾ cup celery, finely diced
  • 1 cup carrot, finely chopped
  • 1 cup onion, finely chopped
  • ¼ teaspoon dried thyme
  • 5 parsley sprigs
  • 2 bay leafs
  • 3 cups fat-free, low-sodium chicken broth
  • ¼ cup all-purpose flour
  • ¼ cup whole wheat pastry flour (or whole wheat flour or white whole wheat flour)
  • 2 tablespoons chopped fresh parsley
  • ¼ teaspoon baking powder
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • ¼ cup 1% low-fat milk (add more if dough looks dry)

Directions:

  1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm.
  2. Add celery and next 5 ingredients (through bay leaf) to pan; sauté 5 minutes or until onion is tender. Return chicken to pan; cook 1 minute.
  3. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes.
  4. In a separate bowl, combine flours, chopped parsley, baking powder, pepper and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf.

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