Chicken and Dumplings Stew
Source of Recipe
Recipe Institute
Chicken and Dumplings Stew
Makes 4 servings
Ingredients
2 cans (about 14 ounces each) fat-free reduced-sodium chicken broth
1 pound boneless skinless chicken breasts, cut into bite-size pieces
1 cup diagonally sliced carrots
3/4 cup diagonally sliced celery
1 medium onion, halved and cut into small wedges
3 small new potatoes, unpeeled and cut into cubes
1/2 teaspoon dried rosemary
1/2 teaspoon black pepper
1 can (14-1/2 ounces) diced tomatoes, drained or 1-1/2 cups diced fresh tomatoes
3 tablespoons all-purpose flour blended with 1/3 cup water
DUMPLINGS
3/4 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1 to 2 tablespoons finely chopped fresh parsley
1/4 cup cholesterol-free egg substitute
1/4 cup low-fat (1%) milk
1 tablespoon vegetable oil
1. Bring broth to a boil in Dutch oven; add chicken. Cover; simmer 3 minutes. Add carrots, celery, onion, potatoes, rosemary and pepper. Cover; simmer 10 minutes. Reduce heat; stir in tomatoes and dissolved flour. Cook and stir until broth thickens.
2. Combine 3/4 cup flour, baking powder, onion powder and salt in medium bowl; blend in parsley. Combine egg substitute, milk and oil in small bowl; stir into flour mixture just until dry ingredients are moistened.
3. Return broth mixture to a boil. Drop 8 tablespoons of dumpling batter into broth; cover tightly. Reduce heat; simmer 18 to 20 minutes. Do not lift lid. Dumplings are done when toothpick inserted into centers comes out clean.
Nutrients per Serving
(about 2-1/4 cups stew with 2 dumplings)
Calories 422
Calories from Fat 15 %
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 70 mg
Carbohydrate 51 g
Fiber 3 g
Protein 37 g
Sodium 968 mg
Dietary exchanges
2-1/2 Starch
2 Vegetable
3-1/2 Meat
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