Chicken 'n' Dumpling Soup
Easy cornmeal dumplings--made with biscuit mix, cornmeal, and cheese--top this savory and quick chicken and vegetable soup.
Ingredients
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12 ounces boneless chicken strips for stir-frying
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1 tablespoon olive oil or cooking oil
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2 tablespoons all-purpose flour
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1/4 teaspoon dried marjoram, crushed
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1 14-ounce can chicken broth
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1 medium onion, cut into wedges
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1 cup fresh green beans, trimmed and halved
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1 cup purchased julienne or coarsely shredded carrots
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2/3 cup reduced-fat packaged biscuit mix
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1/3 cup yellow cornmeal
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1/4 cup shredded cheddar cheese
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1/2 cup milk
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1 cup water
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Salt and pepper
Directions
1.
Season chicken with salt and pepper. In a large saucepan cook and stir chicken in hot oil 2 minutes or until browned. Sprinkle flour and marjoram over chicken. Stir in broth, vegetables, and water. Bring to boiling; reduce heat. Simmer, covered, 5 minutes.
2.
In a mixing bowl combine biscuit mix, cornmeal, and cheese. Stir in milk just until mixture is moistened. Drop batter by spoonfuls onto hot liquid, making 8 dumplings. Return to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes until dumplings test done. (Do not lift cover while simmering.) Makes 4 servings.
Nutrition information
Calories 345, Total Fat 11 g, Saturated Fat 3 g, Cholesterol 55 mg, Sodium 716 mg, Carbohydrate 35 g, Fiber 3 g, Protein 25 g. Daily Values: Vitamin A 87%, Vitamin C 8%, Calcium 13%, Iron 18%.
Percent Daily Values are based on a 2,000 calorie diet
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how-tos
Recommended Recipe:
Old-Fashioned Chicken & Dumplings
Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don't use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts.
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