Healthy Recipes

Chicken and Dumplings
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Servings: 4
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
  1. 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.
  2. 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.
  3. 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.
  4. 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.)
  5. 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.


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
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