Chicken and Dumplings

"This is one of those good everyday meals. It's easy and fast, and it uses ingredients that I almost always have in the cupboard. All you need to add are a salad and some bread to make a warm filling meal." -CL Reader

Yield: 4 servings (serving size: 1 3/4 cups)

Ingredients

• Cooking spray
• 1  pound  skinned, boned chicken breast, cut into 1-inch pieces
• 1  cup  thinly sliced onion
• 1  cup  thinly sliced celery
• 2  tablespoons  all-purpose flour
• 3 1/2  cups  fat-free, less-sodium chicken broth
• 2  cups  (1/2-inch-thick) sliced carrot
• 3/4  teaspoon  dried thyme, divided
• 1/4  teaspoon  black pepper
• 3/4  cup  low-fat baking mix (such as Bisquick)
• 5  tablespoons  fat-free milk

Preparation

Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add chicken and onion; sauté for 10 minutes. Add celery, and sauté 2 minutes. Sprinkle chicken mixture with flour, and saute 1 minute. Add broth, carrot, 1/2 teaspoon thyme, and pepper, stirring well with a whisk. Cover, reduce heat, and simmer 10 minutes, stirring occasionally.

Combine 1/4 teaspoon thyme, baking mix, and milk in a small bowl. Drop the dough by tablespoonfuls onto chicken mixture. Cover and cook over medium-low heat 15 minutes or until dumplings are done (do not boil).

Nutritional Information

Calories:

290 (10% from fat)

Fat:

3.3g (sat 0.7g,mono 1.3g,poly 0.5g)

Protein:

32.7g

Carbohydrate:

30g

Fiber:

3.5g

Cholesterol:

66mg

Iron:

2.6mg

Sodium:

802mg

Calcium:

98mg