Chicken & Dumplings

Chicken & Dumplings

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From: EatingWell Magazine, January/February 2019

Whole-wheat pastry flour gives the dumplings in this healthy recipe a prominent nuttiness that totally fits in with the savory chicken stew.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 4 cups unsalted chicken broth
  • 2 cups water
  • 1¼ teaspoons kosher salt
  • 1 bay leaf
  • 3 bone-in chicken breasts (1 pound each)
  • 1 tablespoon butter
  • 1 cup chopped carrot
  • 1 cup chopped celery
  • 1 cup all-purpose flour plus 2 tablespoons, divided, plus more for dusting
  • 1 cup whole-wheat pastry flour plus 2 tablespoons, divided
  • 2 teaspoons baking powder
  • 1 cup whole milk
  • ¾ teaspoon ground pepper
  • 2 tablespoons chopped fresh thyme

Preparation

  • Prep

  • Ready In

  1. Combine broth, water, salt and bay leaf in a large pot. Cover and bring to a boil over high heat. Add chicken, reduce heat to medium, cover and simmer until an instant-read thermometer inserted in the thickest part of the chicken registers 165°F, 22 to 25 minutes. Transfer the chicken to a clean cutting board; discard the bay leaf. Shred the chicken into bite-size pieces and transfer to a bowl. Discard the bones. Reserve the broth mixture in the pot.
  2. Melt butter in a small skillet over medium-high heat until foamy. Add carrot and celery and cook, stirring often, until tender, 10 to 12 minutes. Add to the chicken in the bowl and stir to combine.
  3. Whisk 1 cup each all-purpose and whole-wheat flour with baking powder in a large bowl. Add milk and stir until just combined. Let the dough stand for 10 minutes.
  4. Roll out the dough on a floured work surface to ¼-inch thickness. Cut into 1½-inch square dumplings.
  5. Measure ½ cup of the reserved broth mixture into a small bowl. Add the remaining 2 tablespoons each all-purpose and whole-wheat flour; whisk until smooth. Return the mixture to the large pot, whisking to incorporate. Bring to a simmer over medium heat. Add the dumplings and simmer, stirring occasionally, for 10 minutes. Stir in the chicken mixture and season with pepper; simmer for 1 minute. Serve sprinkled with thyme.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 460 calories; 8 g fat(3 g sat); 6 g fiber; 52 g carbohydrates; 43 g protein; 94 mcg folate; 117 mg cholesterol; 4 g sugars; 0 g added sugars; 3,849 IU vitamin A; 3 mg vitamin C; 178 mg calcium; 3 mg iron; 761 mg sodium; 910 mg potassium
  • Nutrition Bonus: Vitamin A (77% daily value), Folate (24% dv)
  • Carbohydrate Servings:
  • Exchanges: 4½ lean protein, 3 starch, ½ vegetable

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