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Photo: John Autry; Styling: Cindy Barr Photo by: Photo: John Autry; Styling: Cindy Barr

Quick Chicken and Dumplings

Cooking Light SEPTEMBER 2010

  • Yield: 4 servings (serving size: about 1 1/2 cups)
  • Total:20 Minutes

Ingredients

  • 1 tablespoon butter
  • 1/2 cup prechopped onion
  • 2 cups chopped roasted skinless, boneless chicken breast
  • 1 (10-ounce) box frozen mixed vegetables, thawed
  • 1 1/2 cups water
  • 1 tablespoon all-purpose flour
  • 1 (14-ounce) can fat-free, lower-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-wide 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.

Nutritional Information

Amount per serving
  • Calories: 366
  • 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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