Chicken and Dumplings
A lighter version but just as fulfilling on a cold winter day.
Chicken and Dumplings
Nutritional Information: 8 servings (1 1/2 cup and 3 dumplings per serving)
Calories: 350 · Fat: 7g · Cholesterol: 80mg · Sodium: 1130mg · Carbohydrates: 36g · Fiber 3g · Protein: 30g · WW+: 8pts
Ingredients:
3 lbs bone in chicken breast
1 1/2 t. canola oil
4 carrots, peeled and cut into 3/4 inch pieces
2 onions chopped fine
1 celery rib, minced
1/4 cup dry sherry
6 cups low sodium chicken broth
1 tsp. minced fresh thyme or 1/4 tsp. dried
1/2 cup frozen peas
1/4 cup minced parsley
Dumplings:
2 cups (10oz) all purpose flour
1 tsp. sugar
1 tsp. salt
1/2 tsp. baking soda
3/4 cup buttermilk, chilled
2 tbs. unsalted butter, melted and hot
1 large egg white
Directions:
1. For the stew: Pat chicken dry with paper towels and season with salt and pepper. Heat oil in large dutch oven over med. high heat until just smoking. Brown chicken well, 10-12 minutes; transfer to plate and remove skin.
2. Add carrots, onions, celery, and 1/8 tsp. salt to fat left in pot, cover and cook over medium – low heat, stirring occasionally, until softened, 8-10 min. Stir in sherry, scraping up any browned bits. Add broth, thyme, and chicken and any accumulated juices. Bring to simmer, cover, and cook until chicken registers 160, about 20 min.
3. Remove pot from heat; transfer chicken to plate. When cool enough to handle, shred meat into large pieces discarding bones.
4. For the Dumplings: Whisk flour, sugar, salt, and baking soda together in large bowl. In separate bowl, stir chilled buttermilk and melted butter together until butter forms small clumps, then whisk in egg white. Add buttermilk mixture to flour mixture and stir together just until incorporated.
5. Return stew to simmer and stir in shredded chicken, peas, and parsley. Season with salt and pepper to taste. Using greased tablespoon measure, scoop and drop dumplings on top of stew about 1 inch apart. Wrap lid of dutch oven with clean kitchen towel and cover pot. Cook over low heat until dumplings have doubled in size, 13-16 min. Serve and enjoy!
From: Comfort Food Makeovers (Americas Test Kitchen)]]>
