Chicken and Dumplings Stew the Editors of Publications International, Ltd.
Chicken and Dumplings Stew
Makes 4 servings
|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||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|
- 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.
|Serving Size:||about 2-1/4 cups stew with 2 dumplings|
|Saturated Fat||1 g|
|Total Fat||7 g|
|Calories from Fat||15 %|
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