Chicken and Dumplings

22 Nov Chicken and Dumplings

Okay, so I love carbohydrates, I would never survive on the Atkins’ no carbs diet. But I am selective in the carbohydrates I eat, they have be chockfull of nutrients, no empty carbs here. I also love a good hearty meal, and this recipe really fits the bill. Who doesn’t enjoy some chicken and dumplings?!? I made these dumplings with whole wheat flour, upping the fiber, vitamins and minerals. This whole meal comes together in about an hour, but can also be done in a slow cooker (see notes at the bottom of the recipe). Also, you could substitute turkey breast for the chicken very easily.

Chicken and Dumplings

Heat olive oil over medium in a dutch oven or stock pot. Add carrots, onions, celery and garlic. Cook, stirring occasionally, until onions are just turning translucent.

Add chicken breast and sage, cook until chicken is almost cooked through.

Add chicken broth to the pot, bring to boil. Reduce heat to low and cover. Simmer for 30-45 minutes.

Stir in corn starch slurry and cook another 10 minutes.

Meanwhile, combine flour, baking powder, salt, garlic powder and parsley in mixing bowl, then add beaten egg, milk and oil. Stir to use combine.

Drop by spoonfuls into pot (should make 6 dumplings), cover and cook for 10-15 minutes.

Serve by placing dumpling in bowl and ladle soup over it.

Chicken and Dumplings 

Ingredients

1 Tablespoon Olive Oil

1 pound chicken breast, boneless & skinless, sliced into strips

3 cups chicken stock

2 cloves garlic, minced

2 cups diced carrots

2 cups diced celery

1 cup diced onion

3/4 teaspoon fresh sage, chopped

2 Tablespoons water

1 Tablespoon corn starch

Dumpling Ingredients

1 cup whole wheat flour

2 teaspoons baking powder

1/2 teaspoon salt

1 Tablespoon parsley, chopped

1 teaspoon garlic powder

1 egg, beaten

1/4 cup skim milk

2 Tablespoons olive oil

Directions

1. Over medium high heat, in a dutch oven or large pot, add olive oil, diced carrots, celery, onion and garlic; saute until onions are soft and almost translucent. Add chicken and sage and continue cooking until chicken is no longer pink (about 10 minutes). Pour in chicken stock, bring to a boil. As soon as pot begins to boil, reduce heat to low and simmer, covered, for 35-40 minutes.
2. While chicken is simmering, combine flour, baking powder, salt, garlic powder and parsley in a mixing bowl; add beaten egg, milk and oil and stir with a fork until just combined. set aside.
3. Mix corn starch and water in a small bowl, and stir into pot; continue stirring until liquid becomes thick and bubbly.
4. Drop dumpling dough, 1 tablespoon at a time, into pot (this should equate to 6 dumplings). Cover and simmer for 10 – 15 minutes.

*To prepare in a slow cooker: Add all ingredients up to water and cornstarch into slow cooker, cook on low for 6 hours. Add corn starch and water slurry, continue cooking for 10-15 minutes until liquid thickens. Prepare dumpling dough and add to the slow cooker as directed above, cook for an additional 30-40 minutes.

**Slow cooker tips: using skinless boneless chicken thighs will add more flavor. And when chopping the veggies, leave them a little bigger so they don’t turn to mush.

Serves 6

Calories 486 * Fat 10g * Carbohydrates 73g (sugar 6g * fiber 11g) * Protein 32g