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Easy Chicken and Dumplings
Ingredients:
3 celery ribs, chopped
1 cup sliced fresh carrots
3 cans (14 ½ ounces each) reduced sodium chicken broth
3 cups cubed cooked chicken breast
½ teaspoon poultry seasoning
⅛ teaspoon pepper
1⅔ cups reduced fat biscuit/baking mix
⅔ cup fat free milk
Directions:
1. In a Dutch oven coated with cooking spray, sauté celery and carrots for 5 minutes.
2. Stir in the broth, chicken, poultry seasoning and pepper. Bring to a boil; reduce heat to a gentle simmer.
3. For dumplings, combine biscuit mix and milk. Drop by Tablespoonfuls onto simmering broth. Cover and simmer for 10 to 15 minutes or until a toothpick inserted in a dumpling comes out clean (do not lift cover while simmering).
Yield: 6 servings
Nutrition Information:
1 cup chicken mixture with 3 dumplings equals:
282 calories
5 g fat (1 g saturated fat)
60 mg cholesterol
1,022 mg sodium
29 g carbohydrate
1 g fiber
28 g protein
Diabetic Exchanges: 3 lean meat, 1½ starch, 1 vegetable, ½ fat
