Healthy Recipes Healthy Ingredient Recipes Healthy Meat & Poultry Recipes Healthy Chicken Recipes Old-Fashioned Chicken & Dumplings 4.4 (8) 8 Reviews Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don't use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 45 mins Additional Time: 15 mins Total Time: 1 hr Servings: 6 Yield: 6 servings (1 1/3 cups stew & 3 dumplings each) Nutrition Profile: Healthy Aging Healthy Immunity Healthy Pregnancy High-Protein Low Added Sugars Low-Calorie Jump to Nutrition Facts Ingredients 1 ¾ pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces ⅔ cup all-purpose flour 2 tablespoons canola oil, divided 2 large carrots, diced 2 stalks celery, diced 1 large onion, diced 1 tablespoon poultry seasoning ½ teaspoon salt ½ teaspoon freshly ground pepper 2 14-ounce cans reduced-sodium chicken broth 1 cup water 1 ½ cups frozen peas, thawed 1 cup whole-wheat pastry flour ½ cup all-purpose flour 1 teaspoon poultry seasoning ½ teaspoon baking soda ¼ teaspoon salt 3/4 cup nonfat buttermilk, (see Tip) Directions Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often. To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk. Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes. Tips Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk. Rate it Print Nutrition Facts (per serving) 465 Calories 15g Fat 46g Carbs 34g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Calories 465 % Daily Value * Total Carbohydrate 46g 17% Dietary Fiber 6g 20% Total Sugars 6g Protein 34g 69% Total Fat 15g 19% Saturated Fat 3g 16% Cholesterol 89mg 30% Vitamin A 4848IU 97% Vitamin C 10mg 12% Folate 115mcg 29% Sodium 869mg 38% Calcium 59mg 5% Iron 4mg 21% Magnesium 46mg 11% Potassium 534mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved