NUTRITION FOCUS

Kimberly A. Tessmer, RD LD

Consulting Dietitian

kim@nutrifocus.net
http://www.nutrifocus.net

RECIPE BOX

MARCH 2001

Weekday Chicken and Dumplings*

Makes 6 servings

4 cups defatted, reduced-sodium chicken broth

1 bay leaf

2 cups baby carrots

½ cup sliced celery

1 cup frozen small whole onions

1 cup peas (frozen)

½ cup unbleached flour

1 teaspoon poultry seasoning

2/3 cup skim milk

1 ¾ cup cubed, cooked chicken breast (boneless, skinless)

Dumplings:

1 ¼ cup fat-free or reduced-fat biscuit mix

1/3 cup skim milk

· In a medium saucepan, bring broth and bay leaf to boil over medium-high heat.

· Add carrots and celery. Cook 5 minutes.

· Add onions and cook 2 minutes. Add peas and cook 2 more minutes until tender.

· Strain vegetables and set aside. Collect liquid; add broth or water to make 4 cups.

· Discard bay leaf. Return liquid to saucepan.

· In a small bowl, whisk together flour, seasoning and milk. Whisk into broth. Cook and

continue whisking, over medium heat for 2 minutes or until thickened. Stir in chicken and reserved vegetables.

· Dumplings: in a small bowl, stir biscuit mix and milk to form a soft dough. Drop by

tablespoonfuls onto simmering stew; cook per package directions.

Nutrition Information (per serving)-

Calories- 258 calories

Fat- 4.2 grams

Protein- 18 grams

Carbohydrate- 36 grams

Cholesterol- 26 milligrams

Fiber- 4 grams

Exchanges using the American Diabetic Exchanges (per serving):

2 proteins plus 2 bread/starches

*Recipe Source- Prevention Magazine Healthy One-Dish Meals in Minutes (Rodale Press, Inc. 1996)