I saw this made on a recent "Good Morning America" and was so intrigued I went out and bought the cookbook where it came from "Taste of Home's Comfort Food Diet Cookbook". I whipped this up the other night, and it sure hit the spot on a cold winter evening. It is the ultimate comfort food, rich and creamy and hearty, you'd never guess it was lower in fat! WW=7 points. Submitted by Morgan Byers of Berkely, Michigan.
My Private Note
Units: US | Metric
- 3/4 lb boneless skinless chicken breast, cut into 1-inch cubes
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 2 teaspoons olive oil
- 4 cups reduced-sodium chicken broth, divided
- 1 cup water
- 2 cups frozen French-cut green beans
- 1 1/2 cups sliced onions
- 1 cup coarsley shredded carrot
- 1/4 teaspoon dried marjoram
- 2/3 cup Bisquick reduced-fat baking mix or 2/3 cup biscuit mix
- 1/3 cup cornmeal
- 1/4 cup shredded reduced-fat cheddar cheese
- 1/3 cup skim milk
- 1Sprinkle chicken with salt and pepper. In a nonstick skillet, saute chicken in oil until browned and juices run clear.
- 2In a large saucepan, combine flour and 1/2 cup broth until smooth. Stir in water and remaining broth. Add the carrots, marjoram and chicken. Bring to a boil. Reduce heat, cover and simmer for 10 minutes.
- 3Meanwhile, in a small combine the biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 rounds onto simmering soup.
- 4Cover and simmer for 15 minutesr until a toothpick inserted in a dumpling comes out clean (do not lift the cover while simmering).
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Nutritional Facts for Chicken and Dumpling Soup-Lower Fat
Serving Size: 1 (570 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 254.2
- Calories from Fat 48
- Total Fat 5.4 g
- Saturated Fat 1.1 g
- Cholesterol 49.7 mg
- Sodium 312.2 mg
- Total Carbohydrate 25.2 g
- Dietary Fiber 4.1 g
- Sugars 4.2 g
- Protein 28.0 g
The following items or measurements are not included:
Bisquick reduced-fat baking mix
reduced-fat cheddar cheese