American · Dinner
Chicken and Dumplings (GLP-1)
Poached chicken breast simmered in light chicken broth with carrot, celery, onion, and white beans, thickened with cornstarch. Chickpea-flour dumplings dropped and steamed on top add fibre and structure. Finished with black pepper, thyme, and parsley for a warming savoury American bowl served hot.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
329Calories
41.7gProtein
6.6gFat
34.6gCarbs
5.6gSugar
9.1gFiber
481mgSodium
91mgChol
1.2gSat Fat
748mgPotassium
156mgCalcium
3.2mgIron
0.3mcgVitamin B12
8.4mgVitamin C
protein-rich
high-fiber
low-calorie
glp-1
Instructions
1
Prep
Dice the chicken, carrot, celery, and onion into small even pieces and drain the cannellini beans in a sieve.
2
Saute
Warm the olive oil in a saucepan over medium heat and cook the carrot, celery, and onion for 4 minutes until the onion softens and turns translucent.
3
Simmer
Add the chicken stock, dried thyme, and diced chicken, then simmer over medium-low heat for 10 minutes until the chicken is opaque and firm throughout.
4
Mix
Whisk chickpea flour, baking powder, milk, and pepper into a thick batter.
5
Steam
Drop teaspoons of batter onto the bubbling stew, cover, and steam over low heat 8 minutes until the dumplings puff and firm.
6
Plate
Stir the beans and cornstarch slurry into the broth, simmer 2 minutes, then ladle into a bowl and scatter chopped parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 10 oz280g chicken breast
- 3 1/2 oz100g carrot
- 2.8 oz80g celery
- 2.8 oz80g onion
- 7 oz200g cooked cannellini beans, drained
- 2 1/2 cups600ml low-sodium chicken stock
- 2 tsp2 tsp cornstarch
- 1.4 oz40g chickpea flour
- 2 tbsp2 tbsp reduced-fat milk
- 1/2 tsp1/2 tsp baking powder
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp dried thyme
- 2 tbsp2 tbsp parsley
- black pepper to taste
