American · Dinner
Chicken and Dumplings (Low-Chol)
Skinless chicken breast poached in a lean vegetable and herb broth thickened lightly with flour, then topped with drop dumplings made from flour, baking powder, and skim milk. Onion, celery, carrot, and thyme season the stew, with peas folded through and parsley scattered to finish.
$4
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
420Calories
42.5gProtein
5.2gFat
50gCarbs
8.1gSugar
6.5gFiber
1081mgSodium
71mgChol
1.1gSat Fat
740mgPotassium
105mgCalcium
2.4mgIron
0.5mcgVitamin B12
13mgVitamin C
low-cholesterol
gluten-free-adaptable
protein-rich
low-calorie
high-fiber
low-chol
Instructions
1
Prep
Dice the onion, celery, and carrot; cut the chicken into bite-sized chunks, keeping the two flour amounts separate.
2
Sauté
Warm 1 teaspoon olive oil in a saucepan over medium heat and cook the onion, celery, carrot, and thyme 5 minutes until softened and translucent.
3
Bloom
Sprinkle 2 tablespoons flour over the vegetables and stir 1 minute over medium heat until raw flour smell fades.
4
Simmer
Pour in the chicken stock while stirring, add the chicken chunks, and simmer over medium-low heat 12 minutes until opaque and broth thickens.
5
Poach
Drop tablespoons of dumpling batter onto the simmering stew, add peas, cover, and cook over low heat 12 minutes until dumplings puff and a skewer comes out clean.
6
Plate
Spoon the stew and dumplings into a bowl, season with black pepper, and scatter parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz405g skinless chicken breast, cut into chunks
- 1 cup130g onion
- 2/3 cup70g celery
- 2/3 cup80g carrot
- 2 tsp2 tsp fresh thyme leaves
- 3 1/2 cups840ml low-sodium chicken stock
- 2 tsp2 tsp olive oil
- 4 tbsp32g all-purpose flour, for thickening
- 1 cup130g frozen peas
- 1 cup120g all-purpose flour, for dumplings
- 1 1/2 tsp1 1/2 tsp baking powder
- 6 tbsp90ml skim milk
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp salt
- black pepper to taste
