Old-Fashioned Chicken & Dumplings

By Meridian - 26751

Ingredients
  • 1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces

  • 2/3 cup all-purpose flour

  • 2 tablespoons canola oil, divided

  • 2 large carrots, diced

  • 2 stalks celery, diced

  • 1 large onion, diced

  • 1 tablespoon poultry seasoning

  • 1/2 teaspoon salt

  • 1/2 teaspoon freshly ground pepper

  • 2 14-ounce cans reduced-sodium chicken broth

  • 1 cup water

  • 1 1/2 cups frozen peas, thawed

  • Dumplings

  • 1 cup whole-wheat pastry flour

  • 1/2 cup all-purpose flour

  • 1 teaspoon poultry seasoning

  • 1/2 teaspoon baking soda

  • 1/4 teaspoon salt

  • 3/4 cup nonfat buttermilk

Directions
  1. Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.

  2. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.

  3. To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.

  4. Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.


Nutritional Facts

Servings
6
Per serving
463 calories
15 g fat (3 g sat
7 g mono)
91 mg cholesterol
45 g carbohydrate
34 g protein
6 g fiber
629 mg sodium
412 mg potassium.
Nutrition bonus
Vitamin A (100% daily value)
Selenium (36% dv)
Iron (20% dv)
Vitamin C (15% dv).
2 1/2 Carbohydrate Servings
Exchanges
2 1/2 starch
1 vegetable
3 lean meat
1 fat

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