Chicken and Dumplings
http://www.myrecipes.com/recipe/chicken-dumplings-10000000640252/
"This is one of those good everyday meals. It's easy and fast, and it uses ingredients that I almost always have in the cupboard. All you need to add are a salad and some bread to make a warm filling meal." -CL Reader
YIELD: 4 servings (serving size: 1 3/4 cups)
COURSE:Soups/Stews
Ingredients
Cooking spray
1 pound skinned, boned chicken breast, cut into 1-inch pieces
1 cup thinly sliced onion
1 cup thinly sliced celery
2 tablespoons all-purpose flour
3 1/2 cups fat-free, less-sodium chicken broth
2 cups (1/2-inch-thick) sliced carrot
3/4 teaspoon dried thyme, divided
1/4 teaspoon black pepper
3/4 cup low-fat baking mix (such as Bisquick)
5 tablespoons fat-free milk
Preparation
Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add chicken and onion; sauté for 10 minutes. Add celery, and sauté 2 minutes. Sprinkle chicken mixture with flour, and saute 1 minute. Add broth, carrot, 1/2 teaspoon thyme, and pepper, stirring well with a whisk. Cover, reduce heat, and simmer 10 minutes, stirring occasionally.
Combine 1/4 teaspoon thyme, baking mix, and milk in a small bowl. Drop the dough by tablespoonfuls onto chicken mixture. Cover and cook over medium-low heat 15 minutes or until dumplings are done (do not boil).
Nutritional Information
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Amount per serving
Calories: 290
Calories from fat: 10%
Fat: 3.3g
Saturated fat: 0.7g
Monounsaturated fat: 1.3g
Polyunsaturated fat: 0.5g
Protein: 32.7g
Carbohydrate: 30g
Fiber: 3.5g
Cholesterol: 66mg
Iron: 2.6mg
Sodium: 802mg
Calcium: 98mg
Cooking Light
APRIL 1999
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