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How to Make Nostalgic Healthy Chicken and Dumplings

How to Make Nostalgic Healthy Chicken and Dumplings

When it comes to comfort food, you can't go wrong with a chicken and dumplings recipe. It's one of those meals that doesn't get enough credit and is not really made that often. Many people fondly remember their grandmother or mother making chicken and dumplings for dinner. It was a delicious meal that you always looked forward to having and you almost always ask for seconds. Well, we've taken this classic recipe and made a healthier yet still tasty version. So grab your ingredients and let's get cooking!

Healthy Chicken and Dumplings

Ingredients:

Stew:

  • 1 lb. chicken, skinless, boneless, cut into 1-inch cubes
  • ½ cup onion, coarsely chopped
  • 1 medium carrot, peeled, thinly sliced
  • 1 stalk celery, thinly sliced
  • ¼ teaspoon salt
  • to taste black pepper
  • 1 pinch ground cloves
  • 1 bay leaf
  • 3 cups water
  • 1 teaspoon cornstarch
  • 1 teaspoon dried basil
  • 1 package (10 oz.) frozen peas

Cornmeal Dumplings:

  • 1 cup yellow cornmeal
  • ¾ cup sifted all-purpose flour
  • 2 teaspoons baking powder
  • ½ teaspoon salt
  • 1 cup low-fat milk
  • 1 Tablespoon vegetable oil

Directions:

To prepare stew:

1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling. Cover and reduce heat to simmer. Cook for about 30 minutes or until chicken is tender.

2. Remove chicken and vegetables from the broth. Strain broth.

3. Skim fat from broth. Measure and, if necessary, add water to make 3 cups of liquid.

4. Add cornstarch to 1 cup of cooled broth and mix by shaking vigorously in a jar with a tight-fitting lid.

5. Pour the mixture into a saucepan with the remaining broth. Cook, stirring constantly, until the liquid comes to a boil and is thickened.

6. Add basil, peas, and reserved vegetables to the sauce. Stir to combine.

7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

To prepare dumplings:

1. Put the cornmeal, flour, baking powder, and salt into a large mixing bowl.

2. Mix milk and oil. Add milk mixture all at once to dry ingredients. Stir just enough to moisten the flour and evenly distribute the liquid. The dough will be soft.

3. Drop by full tablespoons on top of the stew. Cover the saucepan tightly. Heat to boiling. Reduce heat to simmering, and steam for about 20 minutes. Do not lift the cover.

Nutrition

Yield: 6 servings
Serving size: 1¼ cups stew with 2 dumplings

Each serving provides:

Calories: 301
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
Total fiber: 5 g
Protein: 24 g
Carbohydrates: 37 g
Potassium: 409 mg

Once you try this recipe, you won't want to go back to another. Add this to your family's weeknight dinner rotation or even make it for a traditional Sunday dinner. The mix of seasonings and veggies makes this a filling and nutritious dish your whole family will love. For more healthy chicken recipes, try our lemon chicken or curried chicken recipes.

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