TLC Cooking "Chicken and Dumplings Stew"

Chicken and Dumplings Stew

Chicken and Dumplings Stew

YIELD Makes 4 servings
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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
DUMPLINGS
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:

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 just until dry ingredients are moistened.
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.

This recipe appears in: Stews

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: