Name: Old-Fashioned Chicken & Dumplings
Cook time: 45 min
Total time: 60 min
Ingredients: 1.75 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces; 0.66699999570847 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; 0.5 teaspoon salt; 0.5 teaspoon freshly ground pepper; 2 14-ounce cans reduced-sodium chicken broth; 1 cup water; 1.5 cups frozen peas, thawed; 1 cup whole-wheat pastry flour; 0.5 cup all-purpose flour; 1 teaspoon poultry seasoning; 0.5 teaspoon baking soda; 0.25 teaspoon salt; 3/4 cup nonfat buttermilk, (see Tip)

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

45 mins

Additional Time:

15 mins

Total Time:

1 hr

Servings:

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.

Nutrition Facts (per serving)

465	Calories
15g	Fat
46g	Carbs
34g	Protein

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.