Chicken and Dumplings
En Español (Spanish Version)

Nutrition Facts
Serving Size¼ of recipeCalories196Total Fat4 gSaturated Fat1 gSodium991 mgTotal Carbohydrate29 gDietary Fiber2 gProtein12 g
Servings and Times
Tip: Refrigerate dumplings and soup in separate containers and save for lunch.

Ingredients and Preparation
IngredientsMeasuresOlive oil2 teaspoonsSmall white onion, chopped1Carrots, peeled and sliced2Garlic clove, minced1Dried thyme½ teaspoonChicken broth14 ounces (eg, a 14.5-ounce can)Water14 ouncesLow-fat cream of celery soup1 10.75-ounce canChicken breast tenders, cut into 1” squares¾ poundLow-fat milk1/3 cupEgg1All-purpose flour¾ cupBaking powder1 ½ teaspoonsCornmeal1 ½ teaspoonsSalt¼ teaspoonFreshly ground pepper to taste
  • Directions
  • 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.
  • 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.
  • 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.
  • 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.)
  • 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.

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