Good Old Chicken and Dumplings

Many Traditional recipes call for shortening, which adds trans-fat, which can negativley impact health and add unwanted calories. We omitted the shortening and added additional buttermilk, which not olny keeps the dumplings moist, but increases calcium intake.

The classic comfort food made healthy. Seve it with a green salad and you can keep this meal under 500 cal.

Chicken and Dumplings

Ingredients

1 1/2 lb chicken breast, cut into 1 in bit size pieces
2/3 cup all purpose flour
2 TBS canola oil
2 large carrots, diced
4 stalks of celery, diced
1 large onion, diced
1 TBS poultry seasoning
1/2 tsp salt
1/2 tsp fresh ground pepper
1 qt low sodium chicken stock
1 cup water
1 1/2 cup frozen peas, thawed

Dumplings

1 cup whole wheat flour
1/2 cup all purpose flour
1 tsp poultry seasoning
1/2 tsp baking soda
1/2 tsp salt
3/4 cup buttermilk


Toss chicken in 2/3 cup all-purpose flour until completely coated. Heat 1 TBS oil in Dutch oven over med. high heat. Remove chicken and set aside remaining flour, and add chicken to the pot and cook, stirring occasionally, until lightly browned, about 3-5 min. Remove chicken to a paper towel covered plate.

Reduce heat to medium, and as remaining oil to pan. Stir in carrots, celery, onion, 1 TBS poultry seasoning, salt and pepper. Cover and cook, stirring occasionally, until vegetables are softened and the bottom of the pot is dark brown, about 5-7 min. Sprinkle the reserved flour over vegetables and stir to coat. Stir in broth, water, peas and chicken, and bring to a simmer, stirring often.

To Prepare dumplings:

Stir together whole wheat flour, 1/2 cup all purpose flour, 1 tsp poultry seasoning, baking soda, and salt in a medium bowl. Stir in buttermilk.

Drop in the dough, forming 1 TBS balls, 1 at a time, over the simmering chicken stew making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 min.

Makes 6 servings 1 1/3 cup stew and 3 dumplings.

463 cal, 15 g fat, 91 mg cholesterol, 45 g carbs, 34 g protein, 6 g fiber, 629 mg sodium