1/1 Photo of Low Calorie yet Delicious Chicken and Baby Dumplings
I make this regularly. It is from an onld Richard Simmons cookbook I have. It is easy to make, tastes sinful, and is very hearty.
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- 4 skinless chicken breast halves (or 4 chicken thighs)
- 1 1/4 cups all-purpose flour
- 3 cups chicken stock (I use low sodium canned chicken broth, but you can also make the stock right from the chicken that y)
- 1/2 cup coarsely chopped onion
- 1 cup sliced carrot
- 1 cup sliced leek (in a pinch, I have used a white onion and it works fine too)
- 1 1/2 cups quartered mushrooms
- 2 teaspoons baking powder
- 1/4 cup finely chopped fresh parsley
- 1/2 teaspoon poultry seasoning
- 1/2 cup nonfat milk
- 1This recipe calls for poached chicken breasts, but I like to put 3 cups of water on the stove to simmer, and add my chicken to cook while I mix and chop everything else. Add salt, pepper, and anything else you like if you would like to use this simmering liquid as your chicken stock later. Otherwise, quickly poach the chicken and use the canned stock.
- 2While the chicken is cooking (and don't overdo it -- it's better to leave it slightly undercooked rather than overcooked at this stage). Prepare all of your veggies.chopping, quartering, etc.
- 3By the time the chopping is done, the chicken should be ready to come out of the pot (15 minutes or so -- I am a slow chopper though). Take it out and let it cool while proceed to the next step.
- 4Mix 1/4 cup flour with 1/2 cup chicken stock. Add the liquid slowly to avoid lumps.
- 5Heat 2-1/2 cups chicken stock, if it isn't hot already. Add all your chopped veggies and cover. Keep on medium heat.
- 6While the veggies are cooking a bit, start pulling your chicken breasts (or thighs) apart. It should be in chunky shreds when you are done with it. Discard any bones.
- 7Stir in the flour/stock mixture to the pot of broth and veggies. It will start to thicken.
- 8In a medium bowl, combine 1 cup flour with baking powder, parsley, poultry seasoning, and milk. Stir just enough to moisten.(Keep in mind, you can do this step at any point in the recipe. I do what ever it takes to save time).
- 9Add the chicken shreds to the stock.
- 10Use a wet teaspoon and scoop up little bits of the dough you made in step 9. Drop them gently into the simmering broth. Reduce heat, cover tightly, and let simmer for an additional 15 minutes. The little dough balls will puff up significantly during cooking.
- 11**Right before I serve this, I like to sprinkle generously with black pepper, but the original recipe doesn't call for this.
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Nutritional Facts for Low Calorie yet Delicious Chicken and Baby Dumplings
Serving Size: 1 (474 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 395.4
- Calories from Fat 53
- Total Fat 5.9 g
- Saturated Fat 1.3 g
- Cholesterol 81.5 mg
- Sodium 620.2 mg
- Total Carbohydrate 47.5 g
- Dietary Fiber 3.1 g
- Sugars 8.3 g
- Protein 36.4 g