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Old-Fashioned Chicken & Dumplings




Source of Recipe


Life Script


Recipe Introduction


Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don�t use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts.


List of Ingredients




Old-Fashioned Chicken & Dumplings



* 1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
* 2/3 cup all-purpose flour
* 2 tablespoons canola oil, divided
* 2 large carrots, diced
* 2 stalks celery, diced
* 1 large onion, diced
* 1 tablespoon poultry seasoning
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 14-ounce cans reduced-sodium chicken broth
* 1 cup water
* 1 1/2 cups frozen peas, thawed
Dumplings

* 1 cup whole-wheat pastry flour
* 1/2 cup all-purpose flour
* 1 teaspoon poultry seasoning
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 3/4 cup nonfat buttermilk, (see Tip)

Recipe





Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.

Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.

To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.

Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.

Tips:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make �sour milk�: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.