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)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 290
  • Calories from fat: 10%
  • Fat: 3.3g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 0.5g
  • Protein: 32.7g
  • Carbohydrate: 30g
  • Fiber: 3.5g
  • Cholesterol: 66mg
  • Iron: 2.6mg
  • Sodium: 802mg
  • Calcium: 98mg

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

  1. 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.
  2. 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).
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