Chicken and Dumplings

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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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  • 4

Ingredients

  • 1 1/4 pound(s) boneless chicken breasts, cut into 1-inch chunks
  • Salt
  • Pepper
  • 2 tablespoon(s) vegetable oil
  • 4 large carrots, thinly sliced
  • 3 stalk(s) (large) celery, thinly sliced
  • 1 medium (6- to 8-ounce) onion, chopped
  • 1 can(s) (14- to 14.5-ounce) lower-sodium chicken broth
  • 1 sprig(s) fresh rosemary
  • 1/2 cup(s) all-purpose flour
  • 1/2 teaspoon(s) baking soda
  • 2 teaspoon(s) trans-fat free shortening
  • 1/4 cup(s) fat-free (skim) milk
  • 1 cup(s) frozen peas
  • 2 tablespoon(s) chopped fresh parsley

Preparation

Step 1

Total Time: 45 min

Prep Time: 30 min

1. Heat 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. To 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. In 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. Stir 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. Drop dough into pot by teaspoons. Cover; simmer 5 minutes. Uncover; simmer 3 to 5 minutes longer or until dumplings are cooked through.

6. Spoon dumplings and broth over chicken mixture. Divide among bowls, and garnish with parsley.

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