Chicken And Dumplings Stew Recipe
Servings: 4
Ingredients
- 2 can fat-free reduced-sodium chicken broth (14 ounce ea)
- 1 lb boneless skinless chicken breast halves cut bite sized
- 1 c. diagonally sliced carrots
- 3/4 c. diagonally sliced celery
- 1 x onion halved, and cut into small wedges
- 3 sm new potatoes unpeeled, and cut into cubes
- 1/2 tsp dry rosemary
- 1/4 tsp freshly-grnd black pepper
- 1 can diced tomatoes - (14 1/2 ounce) liquid removed (or possibly 1 1/2 c. diced fresh tomatoes)
- 3 Tbsp. all-purpose flour blended with
- 1/3 c. water
- 3/4 c. all-purpose flour
- 1 tsp baking pwdr
- 1/4 tsp onion pwdr
- 1/4 tsp salt
- 1 Tbsp. finely-minced fresh parsley - (to 2)
- 1/4 c. cholesterol-free egg substitute
- 1/4 c. low-fat (1%) lowfat milk
- 1 Tbsp. vegetable oil
Directions
- Bring broth to a boil in Dutch oven; add in chicken. Cover; simmer 3 min. Add in carrots, celery, onion, potatoes, rosemary and pepper. Cover; simmer 10 min. Reduce heat; stir in tomatoes and dissolved flour. Cook and stir till broth thickens.
- Combine 3/4 c. flour, baking pwdr, onion pwdr and salt in medium bowl; blend in parsley. Combine egg substitute, lowfat milk and oil in small bowl; stir into flour mix. Don't overmix.
- Return broth mix to a boil. Drop 8 Tbsp. of dumpling batter into broth; cover tightly. Reduce heat; simmer 18 to 20 min. Don't lift lid. Dumplings are done when toothpick inserted comes out clean.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 595g | |
| Recipe makes 4 servings | |
| Calories 356 | |
| Calories from Fat 46 | 13% |
| Total Fat 5.22g | 7% |
| Saturated Fat 0.7g | 3% |
| Trans Fat 0.11g | |
| Cholesterol 43mg | 14% |
| Sodium 970mg | 40% |
| Potassium 1245mg | 36% |
| Total Carbs 51.23g | 14% |
| Dietary Fiber 5.9g | 20% |
| Sugars 5.25g | 4% |
| Protein 25.75g | 41% |
