Old-Fashioned Chicken & Dumplings

Makes: 6 servings (1 1/3 cups stew & 3 dumplings each) Per serving: 463 calories; 15 g fat (3 g sat, 7 g mono); 91 mg cholesterol; 45 g carbohydrates; 34 g protein; 6 g fiber; 629 mg sodium; 412 mg potassium.
Old-Fashioned Chicken & Dumplings
Old-Fashioned Chicken & Dumplings

PREP TIME

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minutes

TOTAL TIME

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minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

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servings

Ingredients

  • Old-Fashioned Chicken & Dumplings

  • 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, (see Tip)

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.

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