Monday, January 3, 2011


1 1/4 lbs. skinless, boneless chicken breasts
2 Tbsp. vegetable oil
4 large carrots, thinly sliced
3 large celery stalks, thinly sliced
1 medium onion, finely chopped
1 (14.5oz) low-salt, low-fat chicken broth
1 sprig fresh rosemary
1/2 c. flour
1/2 tsp. baking soda
2 tsp. fat free shortening
1/4 c. skim milk
1 c. frozen peas
2 Tbsp. chopped fresh parsley

Heat a 6-quart Dutch oven on medium-high until hot. Cut chicken into 1-inch chunks and season with 1/4 tsp. salt and pepper. To pot, add 1 Tbsp. oil, then chicken. Cook 2-3 minutes. Transfer chicken to bowl; reduce heat to medium. Add remaining oil to pot; stir in carrots, celery, and onion. Cook 5-7 minutes. Add broth, rosemary, and 2 cups water; heat to simmering. In small bowl, whisk flour, baking soda, and 1/2 tsp. salt. With fork, cut in shortening until mixture forms coarse crumbs. Stir in milk just until dough forms. Stir chicken into simmering broth; cook 2 minutes. Stir in peas; cook 1 minute. Transfer chicken and vegetables to large bowl. Do not remove pot from heat. Drop dough into pot be teaspoons. Cover; simmer 5 minutes. Uncover; simmer 3-5 minutes longer until dumplings are cooked through. Spoon dumplings and broth over chicken mixture. Divide among 4 bowls, and then garnish with parsley and serve.

Makes 4 servings. 385 calories per serving.

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