Herbed Chicken and Dumplings

This chicken stew is perfect on a cold winter night. This recipe has more dumplings than the original called for, so if you feel like it is too much, don't use all the dumpling mix. It only makes 2 servings, so double or more as needed.

Yield: 2 servings (serving size: 2 cups)

Ingredients

• Cooking spray
• 8  ounces  skinless, boneless chicken thighs, cut into bite-sized pieces
• 3/4  cup  (1/4-inch) diagonally cut celery
• 1/2  cup  (1/4-inch) diagonally cut carrot
• 1/2  cup  chopped onion
• 1/8  teaspoon  dried thyme
• 3  parsley sprigs
• 1  bay leaf
• 3  cups  fat-free, less-sodium chicken broth
• 4.5  ounces  all-purpose flour (about 1 cup)
• 2  tablespoon  chopped fresh parsley
• 1/2  teaspoon  baking powder
• 1/2  teaspoon  salt
• 1/2  cup  1% low-fat milk

Preparation

1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm. Add celery and next 5 ingredients (through bay leaf) to pan; sauté 5 minutes or until onion is tender. Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes.

2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf.

Nutritional Information

Calories:

285 (16% from fat)

Fat:

5.2g (sat 1.5g,mono 1.9g,poly 1.2g)

Protein:

25g

Carbohydrate:

35.2g

Fiber:

3.1g

Cholesterol:

55mg

Iron:

3.4mg

Sodium:

596mg

Calcium:

133mg