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Chicken and Dumplings

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Chicken and Dumplings

Low Calorie Chicken and Dumplings

Kimberley K. Eggleston
I really like this recipe because I almost always have the ingredients on hand. If you don't have buttermilk on hand, simply add a 1/2 tsp of vinegar to 1/2 cup of skim or 1% milk and let it sit a few minutes. This makes a great substitution.

Ingredients:

  • 3/4 lb. boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 Tbsp olive oil, divided
  • 2 cups chopped carrots
  • 1 1/2 cups chopped white potato
  • 1/2 cup chopped onion
  • 1/2 tsp bottled, minced garlic
  • 1/2 cup frozen green beans
  • 2 1/2 cups chicken broth
  • 2 cups water
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 1/2 tsp dried thyme
  • 1 1/2 cups flour, divided
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 2 Tbsp butter
  • 1/2 cup buttermilk
  • 1 egg, beaten
  • 1/4 cup water

Preparation:

1. In a large heavy-bottomed stock pot, heat 2 tsp of olive oil over medium-high heat. Add the chicken, and cook 3-4 minutes, until browned. Remove, and add the remaining tsp of olive oil. Add the carrots, potato, onions, and garlic, and cook 5-6 minutes, until vegetables are tender. Add the green beans, chicken broth, water, salt, pepper, and thyme, and simmer for 10 minutes.

2. In a separate bowl, combine 1 1/4 cups of flour, baking powder, and salt. Cut in the butter, then stir in the buttermilk and egg until moistened.

3. Whisk together 1/4 cup of the flour and the water. Add the flour and water mixture to the broth along with the chicken. Simmer 5 minutes, stirring occaisionally. Drop the dumpling dough into the simmering liquid, making about 12 dumplings. Cover with a lid, and simmer for 10 minutes, until the dumplings are done.

Serves 6

Per Serving Calories 293, Fat 9 grams

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