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Herbed Chicken and Dumplings

Photo: Randy Mayor; Styling: Cindy Barr
Yield 2 servings (serving size: 2 cups)
Fluffy herb-flecked dumplings, tender vegetables, and rich dark-meat chicken combine in this soul-satisfying classic. Garnish with parsley sprigs, if desired.

Ingredients

  • Cooking spray
  • 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3/4 cup (1/4-inch) diagonally cut celery
  • 1/2 cup (1/4-inch) diagonally cut carrot
  • 1/2 cup chopped onion
  • 1/8 teaspoon dried thyme
  • 3 parsley sprigs
  • 1 bay leaf
  • 3 cups fat-free, less-sodium chicken broth
  • 2.25 ounces all-purpose flour (about 1/2 cup)
  • 1 tablespoon chopped fresh parsley
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 cup 1% low-fat milk

Nutrition Information

  • calories 285
  • caloriesfromfat 16 %
  • fat 5.2 g
  • satfat 1.5 g
  • monofat 1.9 g
  • polyfat 1.2 g
  • protein 25 g
  • carbohydrate 35.2 g
  • fiber 3.1 g
  • cholesterol 55 mg
  • iron 3.4 mg
  • sodium 596 mg
  • calcium 133 mg

How to Make It

  1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm. Add celery and next 5 ingredients (through bay leaf) to pan; sauté 5 minutes or until onion is tender. Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes.

  2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf.