American · Dinner
Chicken and Dumplings (High-Protein)
A hearty American stew of poached chicken breast simmered in a herb-flecked broth thickened with a light roux, studded with carrot, celery and onion. Fluffy drop dumplings poach on top, while white beans push the protein high. Finished with parsley and black pepper.
$5
20 minsPrep
40 minsCook
60 minsTotal
MediumLevel
Nutrition per serving
615Calories
60.1gProtein
18.1gFat
56.4gCarbs
6.1gSugar
6.5gFiber
595mgSodium
186mgChol
8.9gSat Fat
748mgPotassium
185mgCalcium
3.2mgIron
0.4mcgVitamin B12
4.1mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Dice the chicken, carrot, celery and onion, mince the garlic and chop the parsley, keeping dumpling flour, baking powder and milk aside.
2
Sauté
Melt the butter in a pot over medium heat and cook the onion, carrot and celery about 5 minutes until softened and translucent.
3
Toast
Stir the garlic, dried thyme and roux flour into the pot over medium heat 3 minutes until the paste smells nutty and pale gold.
4
Simmer
Whisk in the chicken stock, add the chicken and cannellini beans, and simmer over medium-low 12 minutes until thickened and the chicken is opaque.
5
Poach
Mix dumpling flour, baking powder, salt and milk into a sticky batter, drop spoonfuls on the stew, cover and cook over low heat 12 minutes until puffed.
6
Plate
Stir the heavy cream and parsley through off the heat, season with salt and pepper, then spoon into a warm bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g chicken breast
- 5 oz140g cannellini beans, drained
- 3 oz86g carrot
- 2.8 oz80g celery
- 3.2 oz90g onion
- 2 clove2 clove garlic
- 2 tbsp28g butter
- 6 tbsp46g all-purpose flour, for the roux
- 2 1/2 cups600ml low-sodium chicken stock
- 4 tbsp60ml heavy cream
- 0.8 oz24g all-purpose flour, for dumplings
- 2.8 oz80g all-purpose flour, for dumplings
- 1 tsp1 tsp baking powder
- 6 tbsp90ml whole milk
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp dried thyme
- salt and black pepper to taste
