Easy Chicken and Dumplings
Perfect for autumn nights, this main course is speedy, low in fat and a delicious one-dish meal. -Nancy T. of Elk Falls, Kansas
Prep/Total Time: 30 min.
3 celery ribs, chopped
1 cup sliced fresh carrots
3 cans (14-1/2 ounces each) reduced-sodium chicken broth
1/2 teaspoon poultry seasoning
1/8 teaspoon pepper
3 cups cubed cooked chicken breast
1-2/3 cups reduced-fat biscuit/baking mix
2/3 cup fat-free milk
In a Dutch oven coated with nonstick cooking spray, saute celery and carrots for 5 minutes. Stir in the broth, poultry seasoning and pepper. Bring to a boil. Reduce heat; simmer, uncovered. Add the chicken.
For dumplings, combine biscuit mix and milk. Drop by tablespoonfuls onto simmering broth. Cover and simmer for 10-15 minutes or until a toothpick inserted into a dumpling comes out clean (do not lift cover while simmering). Yield: 6 servings.
Nutritional Analysis: 1 cup chicken mixture with 3 dumplings equals 282 calories, 5 g fat (1 g saturated fat), 60 mg cholesterol, 1,022 mg sodium, 29 g carbohydrate, 1 g fiber, 28 g protein. Diabetic Exchanges: 3 very lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Light and Tasty Magazine