• 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
    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.

    Exchanges2 very lean meats, 1 starch, 1 fat, ½ vegetable

    Side Suggestions: Mixed Green SaladToss a bag of mixed greens with your choice of chopped vegetables and salad dressing.

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