STEROID
12-19-2011, 12:26 AM
Old-Fashioned Chicken & Dumplings
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6 servings (1 1/3 cups stew & 3 dumplings each)
Total Time: 1 hour
Ingredients
Old-Fashioned Chicken & Dumplings
1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
2/3 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
1/2 teaspoon salt substitute
1/2 teaspoon freshly ground pepper
2 14-ounce cans reduced-sodium chicken broth
1 cup water
1 1/2 cups frozen peas, thawed
Dumplings
1 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1 teaspoon poultry seasoning
1/2 teaspoon baking soda
1/4 teaspoon salt substitute
3/4 cup nonfat buttermilk
Preparation
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.
Nutrition
Per serving:
406 calories;
10 g fat ( 3 g sat , 7 g mono );
91 mg cholesterol;
45 g carbohydrates;
34 g protein;
6 g fiber;
429 mg sodium;
412 mg potassium.
http://img46.imageshack.us/img46/2214/99251964.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg46.imageshack.us%2Fimg46 %2F2214%2F99251964.jpg)
6 servings (1 1/3 cups stew & 3 dumplings each)
Total Time: 1 hour
Ingredients
Old-Fashioned Chicken & Dumplings
1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
2/3 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
1/2 teaspoon salt substitute
1/2 teaspoon freshly ground pepper
2 14-ounce cans reduced-sodium chicken broth
1 cup water
1 1/2 cups frozen peas, thawed
Dumplings
1 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1 teaspoon poultry seasoning
1/2 teaspoon baking soda
1/4 teaspoon salt substitute
3/4 cup nonfat buttermilk
Preparation
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.
Nutrition
Per serving:
406 calories;
10 g fat ( 3 g sat , 7 g mono );
91 mg cholesterol;
45 g carbohydrates;
34 g protein;
6 g fiber;
429 mg sodium;
412 mg potassium.