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Down-Home Chicken and Dumplings

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Categories: Comfort Foods, Kid-friendly, Low-fat
Type: Main Dishes

Buttermilk dumplings and a pot full of chicken and sauce make this dish the ultimate comfort food.

Serves: 6 servings

Ingredients:

  • 1/2 cup skim or low-fat milk
  • 1/4 cup plus 2 tablespoons unbleached flour
  • 3 cups chicken broth
  • 1 medium carrot, peeled, halved lengthwise, and sliced
  • 1 stalk celery, thinly sliced (include the leaves)
  • 1/2 cup chopped onion
  • 1/4 teaspoon poultry seasoning
  • 1/8 teaspoon ground white pepper
  • 2 cups diced cooked chicken breast (about 10 ounces)
  • 1 cup frozen (unthawed) green peas
  • DUMPLINGS
  • 1 1/2 cups unbleached flour
  • 2 teaspoons baking powder
  • 1 teaspoon sugar
  • 3/4 cup nonfat or low-fat buttermilk

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Directions:

  1. Place the milk and flour in a jar with a tight-fitting lid, and shake until smooth. Set aside.
  2. Place the broth, carrot, celery, onion, poultry seasoning, and pepper in a 4-quart pot or a large, deep nonstick skillet (at least 3-quart capacity), and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 5 minutes, or until the vegetables are almost tender.
  3. Add the chicken and peas to the pot, and increase the heat to return the mixture to a boil. Reduce the heat to medium, shake the milk mixture, and slowly pour it into the pot while stirring constantly. Cook and stir for a minute or 2, or until the mixture is thickened and bubbly. Reduce the heat to low.
  4. To make the dumplings, place the flour, baking powder, and sugar in a medium-sized bowl, and stir to mix well. Add the buttermilk, and stir just until moistened. Add a little more buttermilk if needed to make a thick batter.
  5. Drop heaping teaspoonfuls of the batter onto the simmering stew. Cover and simmer over low heat for 10 to 12 minutes, or until the dumplings are fluffy and cooked through. Serve hot.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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