Print
ShareThis
Beef and Parsnip Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Chicken and Dumplings Stew
Yield: Makes 4 servings
Ingredients:
2
cans (about 14 ounces each) fat-free reduced-sodium chicken broth
1
pound boneless skinless chicken breasts, cut into bite-size pieces
1
cup diagonally sliced carrots
3/4
cup diagonally sliced celery
1
medium onion, halved and cut into small wedges
3
small new potatoes, unpeeled and cut into cubes
1/2
teaspoon dried rosemary
1/2
teaspoon black pepper
1
can (about 14 ounces) diced tomatoes, drained or 1-1/2 cups diced fresh tomatoes
3
tablespoons all-purpose flour blended with 1/3 cup water
3/4
cup all-purpose flour
1
teaspoon baking powder
1/4
teaspoon onion powder
1/4
teaspoon salt
1
to 2 tablespoons finely chopped fresh parsley
1/4
cup cholesterol-free egg substitute
1/4
cup low-fat (1%) milk
1
tablespoon vegetable oil
Preparation:
1.
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.
2.
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 just until dry ingredients are moistened.
3.
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 into centers comes out clean.
Nutritional Information:
| Serving Size: about 2-1/4 cups stew with 2 dumplings | |
| Sodium | 968 mg |
| Protein | 37 g |
| Fiber | 3 g |
| Carbohydrate | 51 g |
| Cholesterol | 70 mg |
| Saturated Fat | 1 g |
| Total Fat | 7 g |
| Calories from Fat | 15 % |
| Calories | 422 |
Dietary Exchange:
| Meat | 3-1/2 |
| Vegetable | 2 |
| Starch | 2-1/2 |
This recipe appears in:
Stews
