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Chicken and Dumplings Stew
2 cans fat-free reduced-sodium chicken broth -- (14 oz ea)
1 pound boneless skinless chicken breast halves -- cut bite sized
1 cup diagonally sliced carrots
3/4 cup diagonally sliced celery
1 onion -- halved, and cut into small wedges
3 small new potatoes -- unpeeled, and cut into cubes
1/2 teaspoon dried rosemary
1/4 teaspoon freshly-ground black pepper
1 can diced tomatoes - (14 1/2 oz) -- 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 tablespoon finely-chopped fresh parsley - (to 2)
1/4 cup cholesterol-free egg substitute
1/4 cup low-fat (1%) milk
1 tablespoon vegetable oil
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.
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. Do not overmix.
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 comes out clean.
This recipe yields 4 servings.
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