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Photo: Randy Mayor; Styling: Cindy Barr Photo by: Photo: Randy Mayor; Styling: Cindy Barr

Herbed Chicken and Dumplings

Fluffy herb-flecked dumplings, tender vegetables, and rich dark-meat chicken combine in this soul-satisfying classic. Garnish with parsley sprigs, if desired.

Cooking Light OCTOBER 2008

  • Yield: 2 servings (serving size: 2 cups)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 285
  • Calories from fat: 16%
  • Fat: 5.2g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 1.2g
  • Protein: 25g
  • Carbohydrate: 35.2g
  • Fiber: 3.1g
  • Cholesterol: 55mg
  • Iron: 3.4mg
  • Sodium: 596mg
  • Calcium: 133mg
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Herbed Chicken and Dumplings recipe

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