Chicken and Dumplings
Calories 326 (22% from fat)
Fat 8 gram
Saturated Fat 1.3 gram
Trans Fat 0 gram
Cholesterol 83 mg.
Sodium 418 mg.
Carb. 36 gram
Fiber 5 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 27 gram
Ingredients
2/3 cup whole wheat flour
1 3/4 pounds chicken thighs, boneless, skinless, trimmed and cut into 1.5 inch pieces
2 Tbsp. canola oil
2 large (1 1/4 cups) carrots, diced
2 stalks (1 cup) celery, diced
1 cup onion, diced
1 Tbsp. poultry seasoning
1/2 tsp. salt substitute
(We used No Salt Sodium Free Substitute.)
1/2 tsp. black pepper, ground
1 can (14 oz.) reduced sodium chicken broth
2 1/2 cups water
4 packets Herb Ox No Sodium Chicken Stock
1 1/2 cups frozen peas
Dumplings
2/3 cup cake flour
1/3 cup whole wheat flour
1/2 cup all purpose flour
1 tsp. poultry seasoning
1/2 tsp. baking soda
1/4 tsp. salt
3/4 cups 1% lowfat buttermilk
1. Put the whole wheat flour in a medium bowl and roll the chicken in it until coated. Put 1 tablespoon oil in a Dutch oven or large non-stick stew pot and warm up on medium-high heat. Set aside the remaining flour from coating the chicken.
2. Add the chicken to the pot, stirring occasionally, until lightly browned, about 4-5 minutes. Remove chicken from pot and set aside.
3. Reduce heat to medium and add the remaining 1 tablespoon oil to pot. Stir in the next four ingredients, carrots through poultry seasoning. Cook until the vegetables are softened, about 5-7 minutes. Then sprinkle the flour you set aside over the vegetables and mix it in.
4. Pour in the next six ingredients, salt substitute through frozen peas and stir occasionally.
5. While soup is heating up, mix together the last six ingredients, cake flour through lowfat buttermilk. Knead the dough together until it's thoroughly combined.
6. Take the dough and make small dumplings, each about the size of a heaping teaspoon. Drop the dough into the stew, it'll make about 40 dumplings. Then put the chicken in the stew.
7. Reduce the heat to low, cover and let simmer, stirring once every 5 minutes. Cook for about 15 minutes. The soup will be done when the dumplings are puffed, the chicken is cooked and the vegetables are tender.
Yield: 8 Servings
