Tuesday, August 25, 2009
Chicken and Dumplings
Perfect for autumn nights, this main course is speedy, low in fat and a delicious one-dish meal
PREP TIME 10 Min
COOK TIME 20 Min
READY IN 30 Min
3 celery ribs, chopped
1 cup sliced fresh carrots
3 (14.5 ounce) cans reduced sodium chicken broth
1/2 teaspoon poultry seasoning
1/8 teaspoon pepper
3 cups cooked, cubed chicken breast
1 2/3 cups reduced-fat biscuit/baking mix
2/3 cup fat-free milk
1. 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.
2. 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).
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.