Chicken And Dumplings Stew from Healthy Diabetic Recipes

Chicken And Dumplings Stew Recipe

Recipe Ingredients:

2 cans fat-free reduced-sodium chicken broth, (14 oz ea)
1 lb 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 tsp dried rosemary
1/4 tsp freshly-ground black pepper
1 can diced tomatoes - (14 1/2 oz), drained
= (or 1 1/2 cups diced fresh tomatoes)
3 tbsp all-purpose flour, blended with
1/3 cup water
=== DUMPLINGS ===
3/4 cup all-purpose flour
1 tsp baking powder
1/4 tsp onion powder
1/4 tsp salt
1 tbsp finely-chopped fresh parsley - (to 2)
1/4 cup cholesterol-free egg substitute
1/4 cup low-fat (1%) milk
1 tbsp vegetable oil

Recipe Instructions:

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.

Exchanges Per (2 dumplings and stew) Serving: 2 1/2 Starch, 3 1/2 Meat, 2 Vegetable.

Nutrition Facts: Calories 422; Calories from Fat 15%; Total Fat 7g; Saturated Fat 1g; Protein 37g; Carbohydrates 51g; Cholesterol 70mg; Sodium 968mg; Dietary Fiber 3g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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