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Chicken and Dumplings
Nutrition Facts
| Serving Size | ¼ of recipe |
| Calories | 196 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Sodium | 991 mg |
| Total Carbohydrate | 29 g |
| Dietary Fiber | 2 g |
| Protein | 12 g |
Servings and Times
| Servings | 4 |
Tip: Refrigerate dumplings and soup in separate containers and save for lunch.
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Olive oil | 2 teaspoons |
| Small white onion, chopped | 1 |
| Carrots, peeled and sliced | 2 |
| Garlic clove, minced | 1 |
| Dried thyme | ½ teaspoon |
| Chicken broth | 14 ounces (eg, a 14.5-ounce can) |
| Water | 14 ounces |
| Low-fat cream of celery soup | 1 10.75-ounce can |
| Chicken breast tenders, cut into 1” squares | ¾ pound |
| Low-fat milk | 1/3 cup |
| Egg | 1 |
| All-purpose flour | ¾ cup |
| Baking powder | 1 ½ teaspoons |
| Cornmeal | 1 ½ teaspoons |
| Salt | ¼ teaspoon |
| Freshly ground pepper to taste | |
- Directions
- Heat olive oil in a large pot over medium-high heat. Add onion, carrots, garlic, and thyme, and sauté for 4-6 minutes, until onions are tender.
- Add chicken broth, water, and cream of celery soup to vegetables and bring to a boil. Add chicken, stir, and boil for 10 minutes. Reduce to a simmer.
- While soup is boiling, prepare dumpling batter by whisking milk and egg together in a medium bowl. In another bowl, mix together flour, baking powder, cornmeal, and salt. Add flour mixture to milk mixture and stir until moistened.
- Drop half of batter, in tablespoons, into simmering soup. Cover and cook for 3-5 minutes, until dumplings are done (they will be puffy and will float on top of soup). Remove dumplings with a slotted spoon and set aside. Repeat with second half of batter. (Makes about 12 dumplings.)
- Serve soup over dumplings in shallow bowls and sprinkle with pepper.
Exchanges
2 very lean meats, 1 starch, 1 fat, ½ vegetable
Side Suggestions: Mixed Green Salad
Toss a bag of mixed greens with your choice of chopped vegetables and salad dressing.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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