Herbed Chicken and Dumplings
Fluffy herb-flecked dumplings, tender vegetables, and rich dark-meat chicken combine in this soulsatisfying classic. Garnish with parsley sprigs, if desired. 2 servings (serving size: 2 cups) Ingredients Cooking spray 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces 3/4 cup (1/4-inch) diagonally cut celery 1/2 cup (1/4-inch) diagonally cut carrot 1/2 cup chopped onion 1/8 teaspoon dried thyme 3 parsley sprigs 1 bay leaf 3 cups fat-free, less-sodium chicken broth 2.25 ounces all-purpose flour (about 1/2 cup) 1 tablespoon chopped fresh parsley 1/4 teaspoon baking powder 1/4 teaspoon salt 1/4 cup 1% low-fat milk
Preparation 1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm. Add celery and next 5 ingredients (through bay leaf) to pan; sautĂŠ 5 minutes or until onion is tender. Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes. 2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf. Nutritional Information Amount per serving Calories: 285 Calories from fat: 16% Fat: 5.2g Saturated fat: 1.5g Monounsaturated fat: 1.9g Polyunsaturated fat: 1.2g Protein: 25g Carbohydrate: 35.2g Fiber: 3.1g Cholesterol: 55mg Iron: 3.4mg Sodium: 596mg Calcium: 133mg