Chicken & Dumplings (4.5 PTS)

Recipe Ingredients

1 1/4		Boneless skinless chicken breast - cut into 1" piece
		Salt and pepper - to taste
2		Flour
1/2 teaspoon	2.5ml	Salt - mix with flour
1/4 teaspoon	1.3ml	Freshly ground black pepper - mix with flour
2 teaspoons	10ml	Oil
4		Leeks - white & green part
		Only; thinly sliced
4		Shallots - thinly sliced
2		Carrots - sliced into thin
		Rounds
2		Celery - sliced
1		Bay leaf
1 teaspoon	5ml	Fresh thyme
2 1/2 cups	592ml	Fat-free chicken broth
1/2 cup	118ml	Apple juice
1/2 cup	118ml	Frozen green peas - thawed
		**Dumplings**
2 tablespoons	30ml	Flour
2 tablespoons	30ml	Cornmeal
3/4 teaspoon	3.8ml	Baking powder
1/4 teaspoon	1.3ml	Salt
1 1/2 teaspoons	7.5ml	Parsley - minced
1/4 cup	59ml	1% low-fat milk

Recipe Instructions

Season chicken and sprinkle with 1 tablespoon of the seasoned flour. In a

large skillet, heat oil and lightly brown chicken. Remove from pan.

In the same skillet, saute leeks and shallots until lightly golden, about

3

minutes. Add carrots, celery, bay leaf and thyme and cook another 3

minutes.

Stir in remaining tablespoon of seasoned flour and it cook until it begins

to

color, about 1 minute. Pour in chicken broth and apple juice. Return

chicken

to pot. Bring to boil; reduce heat and simmer, partially covered, until

chicken is cooked through, 5 to 7 minutes.

Meanwhile, make dumplings. Sift flour, cornmeal, baking powder and salt

together into a bowl. Stir in parsley. With a fork, stir in milk until

dough

just comes together.

Drop dumpling mixture with a teaspoon into chicken mixture. Simmer,

covered,

about 6 to 8 minutes. Add peas, and cook until dumplings are done, another

2

to 4 minutes.

Serve in six 1-cup portions.

Per serving: 231 calories, 3g fat (1g saturated fat), 3g fiber, 55mg

cholesterol, 649mg sodium

US Points: 4.3

UK Points: 3.6

Exchanges: Y Bread, 2Y Vegetable, 3Y Protein, Y Fat

Source:
Ree, WW Leader who posts on the AOL Thrive WW Boards - Yield: - 1 cup - Start to Finish Time: - 0:40

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