Old-Fashioned Chicken & Dumplings
Recipe from EatingWell

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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Ingredients
  • 1 3/4  pounds 
    boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
  • 2/3  cup 
    all-purpose flour
  • 2   tablespoons 
    canola oil, divided
  • 2   
    large carrots, diced
  • 2   stalks 
    celery, diced
  • 1   
    large onion, diced
  • 1   tablespoon 
    poultry seasoning
  • 1/2  teaspoon 
    salt
  • 1/2  teaspoon 
    freshly ground pepper
  • 2  14  ounce cans 
    reduced-sodium chicken broth
  • 1   cup 
    water
  • 1 1/2  cups 
    frozen peas, thawed
  • 1   cup 
    whole-wheat pastry flour
  • 1/2  cup 
    all-purpose flour
  • 1   teaspoon 
    poultry seasoning
  • 1/2  teaspoon 
    baking soda
  • 1/4  teaspoon 
    salt
  • 3/4  cup 
    nonfat buttermilk, (see Tip)
Directions
1.
Toss chicken with 23 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.
2.
Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.
3.
To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.
4.
Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.
Tip:

1.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Nutrition information
Per Serving: cal. (kcal) 463, Fat, total (g) 15, chol. (mg) 91, sat. fat (g) 3, carb. (g) 45, Monosaturated fat (g) 7, fiber (g) 6, pro. (g) 34, vit. A (IU) 4859.02, vit. C (mg) 8.86, sodium (mg) 629, Potassium (mg) 412, iron (mg) 3.6, Vegetables () 1, Starch () 2.5, Lean Meat () 3, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
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