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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.

Cooking Light NOVEMBER 2005

  • Yield: 4 servings (serving size: about 1 1/2 cups)

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

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.

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.

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
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Quick Chicken and Dumplings recipe

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