Chicken And Dumplings Stew Recipe - Cooking Index
Chicken And Dumplings Stew Recipe - Cooking Index
| 2 | Fat-free reduced-sodium chicken broth - (14 oz ea) | |
| 1 lb | 454g / 16oz | Boneless skinless chicken breast halves - cut bite sized |
| 1 cup | 110g / 3.9oz | Diagonally sliced carrots |
| 3/4 cup | 82g / 2.9oz | Diagonally sliced celery |
| 1 | Onion - halved, and | |
| Cut into small wedges | ||
| 3 | New potatoes - unpeeled, and (small) | |
| Cut into cubes | ||
| 1/2 teaspoon | 2.5ml | Dried rosemary |
| 1/4 teaspoon | 1.3ml | Freshly-ground black pepper |
| 1 | Diced tomatoes - (14 1/2 oz) - drained | |
| = (or 1 1/2 cups diced fresh tomatoes) | ||
| 3 tablespoons | 45ml | All-purpose flour - blended with |
| 1/3 cup | 78ml | Water |
| Dumplings | ||
| 3/4 cup | 46g / 1.6oz | All-purpose flour |
| 1 teaspoon | 5ml | Baking powder |
| 1/4 teaspoon | 1.3ml | Onion powder |
| 1/4 teaspoon | 1.3ml | Salt |
| 1 tablespoon | 15ml | Finely-chopped fresh parsley - (to 2) |
| 1/4 cup | 49g / 1.7oz | Cholesterol-free egg substitute |
| 1/4 cup | 59ml | Low-fat (1%) milk |
| 1 tablespoon | 15ml | Vegetable oil |
Bring broth to a boil in Dutch oven; add chicken. Cover; simmer 3 minutes. Add carrots, celery, onion, potatoes, rosemary and pepper. Cover; simmer 10 minutes. Reduce heat; stir in tomatoes and dissolved flour. Cook and stir until broth thickens.
Combine 3/4 cup flour, baking powder, onion powder and salt in medium bowl; blend in parsley. Combine egg substitute, milk and oil in small bowl; stir into flour mixture. Do not overmix.
Return broth mixture to a boil. Drop 8 tablespoons of dumpling batter into broth; cover tightly. Reduce heat; simmer 18 to 20 minutes. Do not lift lid. Dumplings are done when toothpick inserted comes out clean.
This recipe yields 4 servings.
Exchanges Per (2 dumplings and stew) Serving: 2 1/2 Starch, 3 1/2 Meat, 2 Vegetable.
Nutrition Facts: Calories 422; Calories from Fat 15%; Total Fat 7g; Saturated Fat 1g; Protein 37g; Carbohydrates 51g; Cholesterol 70mg; Sodium 968mg; Dietary Fiber 3g.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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