Herbed Chicken and Dumplings

Fluffy herb-flecked dumplings, tender vegetables, and rich dark-meat chicken combine in this soul-satisfying classic. Garnish with parsley sprigs, if desired.

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
• 2.25  ounces  all-purpose flour (about 1/2 cup)
• 1  tablespoon  chopped fresh parsley
• 1/4  teaspoon  baking powder
• 1/4  teaspoon  salt
• 1/4  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