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Chicken and Herbed Dumplings

Prep time 13 mins
Cook time 42 mins
Yield 6 servings (serving size: about 3/4 cup chicken mixture and 3 dumplings)

Ingredients

  • 1 teaspoon canola oil
  • 3/4 cup diced onion
  • 2/3 cup diced celery (about 2 stalks)
  • 1 1/2 cups sliced carrot (about 3 medium)
  • 2 cups chopped cooked chicken breast
  • 1 (32-ounce) container fat-free, less-sodium chicken broth
  • 1 cup water
  • 1/2 teaspoon dried thyme
  • 1 cup all-purpose flour
  • 2 teaspoons baking powder
  • 2 teaspoons chopped fresh rosemary
  • 1/4 teaspoon salt
  • 2 tablespoons butter, cut into small pieces
  • 3/4 cup low-fat buttermilk

Nutrition Information

  • calories 241
  • caloriesfromfat 25 %
  • fat 6.8 g
  • satfat 3.2 g
  • protein 20.6 g
  • carbohydrate 24 g
  • fiber 2 g
  • cholesterol 51 mg
  • iron 1.9 mg
  • sodium 821 mg
  • calcium 159 mg

How to Make It

  1. Heat oil in a Dutch oven over medium-high heat. Add onion, celery, and carrot; sauté 10 minutes or until tender. Add chicken, broth, water, and thyme; bring to a boil. Reduce heat, and simmer, uncovered, 15 minutes.

  2. While soup simmers, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, rosemary, and salt in a bowl. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, stirring just until moist.

  3. Drop dough by heaping teaspoonfuls into simmering chicken mixture. Cover and cook over low heat 11 minutes (do not let soup boil).

Oxmoor House Healthy Eating Collection