Chicken and Dumplings Stew

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Chicken and Dumplings Stew."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/chicken-and-dumplings-stew-recipe.htm>  04 December 2008.

Chicken and Dumplings Stew Photo
Chicken and Dumplings Stew
Yield: Makes 4 servings
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Ingredients:
2
cans (about 14 ounces each) fat-free reduced-sodium chicken broth

1
pound boneless skinless chicken breasts, cut into bite-size pieces

1
cup diagonally sliced carrots

3/4
cup diagonally sliced celery

1
medium onion, halved and cut into small wedges

3
small new potatoes, unpeeled and cut into cubes

1/2
teaspoon dried rosemary

1/2
teaspoon black pepper

1
can (about 14 ounces) diced tomatoes, drained or 1-1/2 cups diced fresh tomatoes

3
tablespoons all-purpose flour blended with 1/3 cup water

3/4
cup all-purpose flour

1
teaspoon baking powder

1/4
teaspoon onion powder

1/4
teaspoon salt

1
to 2 tablespoons finely chopped fresh parsley

1/4
cup cholesterol-free egg substitute

1/4
cup low-fat (1%) milk

1
tablespoon vegetable oil



Preparation:
1.
Bring broth to a boil in Dutch oven; add chicken. Cover; simmer 3 minutes. Add carrots, celery, onion, potatoes, rosemary and pepper. Cover; simmer 10 minutes. Reduce heat; stir in tomatoes and dissolved flour. Cook and stir until broth thickens.

2.
Combine 3/4 cup flour, baking powder, onion powder and salt in medium bowl; blend in parsley. Combine egg substitute, milk and oil in small bowl; stir into flour mixture just until dry ingredients are moistened.

3.
Return broth mixture to a boil. Drop 8 tablespoons of dumpling batter into broth; cover tightly. Reduce heat; simmer 18 to 20 minutes. Do not lift lid. Dumplings are done when toothpick inserted into centers comes out clean.



Nutritional Information:
Serving Size: about 2-1/4 cups stew with 2 dumplings
Sodium 968 mg
Protein 37 g
Fiber 3 g
Carbohydrate 51 g
Cholesterol 70 mg
Saturated Fat 1 g
Total Fat 7 g
Calories from Fat 15 %
Calories 422
Dietary Exchange:
Meat 3-1/2
Vegetable 2
Starch 2-1/2


This recipe appears in: Stews