Chicken & Cornmeal Dumplings

Chicken & Cornmeal Dumplings

1 Review
From: Diabetic Living Magazine

This version of chicken and dumplings provides plenty of vegetables with 5 grams of fiber per serving. Dumplings are made with 1 part flour and 1 part cornmeal to make them standout from a traditional flour dumpling. This hearty dinner option is the perfect comfort meal.

Ingredients 2 servings

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Original recipe yields 2 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 2 medium carrots, thinly sliced
  • 1 stalk celery, thinly sliced
  • ⅓ cup fresh or frozen corn kernels
  • ½ of a medium onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon chopped fresh rosemary or ½ teaspoon dried rosemary, crushed
  • ¼ teaspoon ground black pepper
  • 2 chicken thighs, skinned
  • 1 cup reduced-sodium chicken broth
  • ½ cup fat-free milk
  • 1 tablespoon all-purpose flour
  • ¼ cup flour
  • ¼ cup cornmeal
  • ½ teaspoon baking powder
  • Dash of salt
  • 1 egg white
  • 1 tablespoon fat-free milk
  • 1 tablespoon canola oil
  • Coarsely ground pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Combine carrots, celery, corn, onion, garlic, rosemary and ¼ teaspoon pepper in a 1½- or 2-quart slow cooker (see Tip). Top with chicken. Pour broth over mixture in cooker.
  2. Cover and cook on Low for 7 to 8 hours or on High for 3½ to 4 hours. If no heat setting is available, cook for 5 to 5½ hours.
  3. If using Low, turn to High (or if no heat setting is available, continue cooking). Transfer chicken to a cutting board; cool slightly. When cool enough to handle, cut chicken off bones; discard bones. Chop chicken; return to mixture in cooker. Combine milk and flour in a small bowl; mix until smooth. Stir into mixture in cooker.
  4. Prepare dumpling dough: Stir together ¼ cup flour, ¼ cup cornmeal, ½ teaspoon baking powder and dash salt in a medium bowl. Combine 1 egg white, 1 tablespoon fat-free milk and 1 tablespoon canola oil in a small bowl. Add egg mixture to flour mixture; stir just until moistened.
  5. Using two spoons, drop dough into four mounds on top of hot chicken mixture. Cover and cook for 20 to 25 minutes more or until a toothpick inserted into a dumpling comes out clean. (Do not lift cover during cooking.) If desired, sprinkle each serving with coarse pepper.
  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
  • Equipment: 1½- or 2-quart slow cooker

Nutrition information

  • Serving size: 2 dumplings with 1½ cups chicken mixture
  • Per serving: 369 calories; 10 g fat(1 g sat); 5 g fiber; 47 g carbohydrates; 24 g protein; 105 mcg folate; 55 mg cholesterol; 9 g sugars; 10,550 IU vitamin A; 9 mg vitamin C; 161 mg calcium; 3 mg iron; 582 mg sodium; 681 mg potassium
  • Nutrition Bonus: Vitamin A (211% daily value), Folate (26% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, 2 lean protein, 1 fat, 1 vegetables

Reviews 1

September 04, 2018
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By: Kathy
are these directions in order? It seems to me that steps 4 and 5 are in the wrong order.
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