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Chicken & Dumplings (4.5 Pts)
1 1/4 pounds of boneless skinless chicken breast cut into 1" piece
salt and pepper to taste
2 tablespoons of flour
1/2 teaspoon of salt mix with flour
1/4 teaspoon of freshly ground black pepper mix with flour
2 teaspoons of oil
4 leeks white & green part only thinly sliced
4 shallots thinly sliced
2 carrots sliced into thin rounds
2 stalks celery sliced
1 bay leaf
1 teaspoon of fresh thyme
2 1/2 cups of fat-free chicken broth
1/2 cup of apple juice
1/2 cup of frozen green peas thawed |
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**Dumplings**
2 tablespoons of flour
2 tablespoons of cornmeal
3/4 teaspoon of baking powder
1/4 teaspoon of salt
1 1/2 teaspoons of parsley minced
1/4 cup of 1% low-fat milk Season chicken and sprinkle with 1 tablespoon of the seasoned flour. In a large skillet, heat oil and lightly brown chicken. Remove from pan.
In the same skillet, sauté leeks and shallots until lightly golden, about3minutes. Add carrots, celery, bay leaf and thyme and cook another 3minutes.Stir in remaining tablespoon of seasoned flour and it cook until it begins to color, about 1 minute. Pour in chicken broth and apple juice. Return chicken to pot. Bring to boil; reduce heat and simmer, partially covered, until chicken is cooked through, 5 to 7 minutes.
Meanwhile, make dumplings. Sift flour, cornmeal, baking powder and salt together into a bowl. Stir in parsley. With a fork, stir in milk until dough just comes together.
Drop dumpling mixture with a teaspoon into chicken mixture. Simmer, covered, about 6 to 8 minutes. Add peas, and cook until dumplings are done, another 2 to 4 minutes.
Serve in six 1-cup portions.
Per serving: 231 calories, 3g fat (1g saturated fat), 3g fiber, 55mgcholesterol, 649mg sodium US Points: 4.3UK Points: 3.6
Exchanges: ½ Bread, 2½ Vegetable, 3½ Protein, ½ Fat
Source: "Ree, WW Leader who posts on the AOL Thrive WW Boards"Yield: "1 cup"Start to Finish Time: "0:40"
Shared by: Lissa; AllPointedRecipes
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