Chicken and Dumplings

Name: Chicken and Dumplings
Prep time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 1 1/4 lb. boneless chicken breasts; salt; pepper; 2 tbsp. vegetable oil; 4 large carrots; 3 stalk celery; 1 medium onion; 1 can lower-sodium chicken broth; 1 sprig fresh rosemary; 1/2 c. all-purpose flour; 1/2 tsp. baking soda; 2 tsp. trans-fat free shortening; 1/4 c. fat-free (skim) milk; 1 c. frozen peas; 2 tbsp. chopped fresh parsley

Published: Sep 10, 2009

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Yields:

Prep Time:

30 mins

Total Time:

45 mins

Cal/Serv:

385

For a stick-to-your-ribs supper, nothing beats this creamy dish. But it can stick to your arteries, too: One highly rated Web recipe has 17 grams of saturated fat; another loads you up with 130 percent of the DV (daily value) for sodium. Our low-sodium, lean-chicken version is rich in flavor, but includes only 2 grams of saturated fat and a relatively slim 385 calories. Simmering our skim-milk dumplings in stock makes them as fluffy and delicious as buttery ones and transforms the broth into a silky sauce.

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Ingredients

1 1/4 lb. boneless chicken breasts
salt
pepper
2 Tbsp. vegetable oil
4 large carrots
3 stalk celery
1 medium onion
1 can lower-sodium chicken broth
1 sprig fresh rosemary
1/2 cup all-purpose flour
1/2 tsp. baking soda
2 tsp. trans-fat free shortening
1/4 cup fat-free (skim) milk
1 cup frozen peas
2 Tbsp. chopped fresh parsley

Directions

1. Step 1Heat 6-quart Dutch oven on medium-high until hot. Season chicken with 1/4 teaspoon each salt and 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 chicken to bowl; reduce heat to medium.
2. Step 2To same pot, add remaining oil; stir in carrots, celery, and onion. Cook 5 to 7 minutes or until onion is translucent, stirring occasionally. Add broth, rosemary, and 2 cups water; heat to simmering.
3. Step 3In small bowl, whisk flour, soda, and 1/2 teaspoon salt. With fork, cut in shortening until mixture forms coarse crumbs. Stir in milk just until dough forms.
4. Step 4Stir chicken into simmering broth; cook 2 minutes. Stir in peas; cook 1 minute longer. With slotted spoon, transfer chicken and vegetables to large bowl. Do not remove pot from heat.
5. Step 5Drop dough into pot by teaspoons. Cover; simmer 5 minutes. Uncover; simmer 3 to 5 minutes longer or until dumplings are cooked through.
6. Step 6Spoon dumplings and broth over chicken mixture. Divide among bowls, and garnish with parsley.