Quick Chicken and Dumplings

In this recipe, flour tortillas stand in for the traditional biscuit dough. To quickly thaw frozen mixed vegetables, place them in a colander and rinse with warm water for about a minute.

Yield: 4 servings (serving size: about 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 366
  • Calories from fat: 23%
  • Fat: 9.3g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 1.4g
  • Protein: 29.8g
  • Carbohydrate: 40.3g
  • Fiber: 5.3g
  • Cholesterol: 67mg
  • Iron: 3.4mg
  • Sodium: 652mg
  • Calcium: 104mg

Ingredients

  • 1 tablespoon butter
  • 1/2 cup prechopped onion
  • 2 cups chopped roasted skinless, boneless chicken breasts
  • 1 (10-ounce) box frozen mixed vegetables, thawed
  • 1 1/2 cups water
  • 1 tablespoon all-purpose flour
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 bay leaf
  • 8 (6-inch) flour tortillas, cut into 1/2-inch strips
  • 1 tablespoon chopped fresh parsley

Preparation

  1. Melt butter in a large saucepan over medium-high heat. Add onion; sauté 5 minutes or until tender. Stir in chicken and vegetables; cook 3 minutes or until thoroughly heated, stirring constantly.
  2. While chicken mixture cooks, combine water, flour, and broth. Gradually stir broth mixture into chicken mixture. Stir in salt, pepper, and bay leaf; bring to a boil. Reduce heat, and simmer 3 minutes. Stir in tortilla strips, and cook 2 minutes or until tortilla strips soften. Remove from heat; stir in parsley. Discard bay leaf. Serve immediately.
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