Chicken and DumplingsEn Español (Spanish Version)
Serving Size¼ of recipeCalories
4 gSaturated Fat1 gSodium
991 mgTotal Carbohydrate
29 gDietary Fiber2 gProtein
Refrigerate dumplings and soup in separate containers and save for lunch.
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 tasteDirectionsHeat 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.
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.