385 calories per serving
From Good
Housekeeping
Active time
30 minutes
Total time
45 minutes
Makes 4 Main-Dish Servings
1 ¼ lb. skinless, boneless chicken breasts,
cut into 1-inch chunks
Salt and pepper
2 Tbsp. vegetable oil
4 large carrots, thinly sliced
3 large celery stalks, thinly sliced
1 medium onion (6 to 8 oz.), chopped
1 can (14.5 oz.) reduced-sodium chicken
broth
1 fresh rosemary sprig
½ cup all-purpose flour
½ tsp. baking soda
2 tsp. trans fat-free shortening
¼ cup fat-free (skim) milk
1 cup frozen peas
2 Tbsp. chopped fresh flat-leaf parsley
1. Heat 6-quart Dutch oven on medium-high until hot. Season chicken
with ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper. To pot, add 1
tablespoon oil, then chicken. Cook 2 to 3 minutes, or until chicken is no
longer pink on the outside, stirring. Transfer to bowl; reduce heat to medium.
2. To same pot, add remaining oil; stir in carrots, celery, and onion.
Cook 5 to 7 minutes, or until onion is translucent, stirring. Add broth, rosemary,
and 2 cups water; heat to simmering.
3. In small bowl, whisk flour, baking soda, and 1/8 teaspoon salt. With
fork, cut in shortening until mixture forms coarse crumbs. Stir in milk just
until dough forms.
4. Stir chicken into simmering broth; cook 2 minutes. Stir in peas;
cook 1 minute longer. With slotted spoon, transfer chicken and vegetables to
bowl. Do not remove pot from heat.
5. Drop dough into pot by teaspoons. Cover; simmer 5 minutes. Uncover;
simmer 3 to 5 minutes, or until dumplings are cooked through.
6. Spoon dumplings and broth over chicken mixture. Divide among bowls,
and garnish with parsley.
Each serving
about 39 g protein, 31 g carbohydrate, 11 g total fat (2 g saturated), 6 g
fiber, 83 mg cholesterol, 780 mg sodium.
