Chicken and Dumplings

2
Total Time
40 min
Prep
15 min
Cook
25 min
Serves
6
Difficulty
Moderate
This seemingly rich comfort food (just like mom used to make) is a satisfying, healthy version of the traditional version which was so much higher in fat.

Ingredients

uncooked boneless skinless chicken breast(s)

1¼ pound(s), cut into 1-inch pieces

table salt

tsp, or to taste

black pepper

tsp, or to taste

all-purpose flour

2 Tbsp

table salt

½ tsp

black pepper

¼ tsp

vegetable oil

2 tsp

uncooked leek(s)

4 medium, white and light green parts only), thinly sliced

uncooked shallot(s)

4 medium, thinly sliced

uncooked carrot(s)

2 medium, sliced into thin rounds

uncooked celery

2 rib(s), medium, sliced

bay leaf

1 leaf/leaves

fresh thyme

1 tsp

fat free chicken broth

2½ cup(s)

all-purpose flour

2 Tbsp

uncooked unenriched white cornmeal

2 Tbsp

baking powder

¾ tsp

table salt

¼ tsp

fresh parsley

1½ tsp, minced

low-fat milk

¼ cup(s)

apple juice

½ cup(s)

frozen green peas

½ cup(s), thawed

Instructions

  1. Season chicken with 1/8 teaspoon each salt and pepper. Mix flour with 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle chicken with 1 tablespoon of seasoned flour. In a large skillet, heat oil and lightly brown chicken. Remove from pan.
  2. In the same skillet, sauté leeks and shallots until lightly golden, about 3 minutes. Add carrots, celery, bay leaf and thyme and cook another 3 minutes. Stir in remaining tablespoon of seasoned flour and it cook until it begins to color, about 1 minute. Pour in chicken broth and apple juice. Return chicken to pot. Bring to boil; reduce heat and simmer, partially covered, until chicken is cooked through, 5 to 7 minutes.
  3. Meanwhile to make dumplings, sift 2 tablespoons flour, cornmeal, baking powder and 1/4 teaspoon salt together into a bowl. Stir in parsley. With a fork, stir in milk until dough just comes together. Drop dumpling mixture with a teaspoon into chicken mixture. Simmer, covered, about 6 to 8 minutes. Add peas, and cook until dumplings are done, another 2 to 4 minutes. Serve in six 1-cup portions.

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