Chicken and Dumplings Stew
the Editors of Publications International, Ltd.

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
- 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.
Nutritional Information
Serving Size: | about 2-1/4 cups stew with 2 dumplings |
Calories | 422 |
Calories from Fat | 15 % |
Total Fat | 7 g |
Saturated Fat | 1 g |
Cholesterol | 70 mg |
Carbohydrate | 51 g |
Fiber | 3 g |
Protein | 37 g |
Sodium | 968 mg |
Dietary Exchange
Starch | 2-1/2 |
Vegetable | 2 |
Meat | 3-1/2 |
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