Heart-Healthy Chicken and Dumplings

Heart-Healthy Chicken and Dumplings

Ingredients:
Stew
3 large stalks celery, chopped
3 medium carrots, peeled and chopped
1 large onion, chopped
1 tsp. chopped garlic
Two 14-oz. cans (about 3 1/2 cups) fat-free chicken broth
12 oz. raw boneless skinless lean chicken breasts
3 cups sliced mushrooms
1/2 tsp. dried thyme
1/4 tsp. black pepper
1 dried bay leaf
One 10.75-oz. can 98% fat-free cream of chicken condensed soup
2 cups frozen peas

Dumplings

1 1/2 cups Bisquick Heart Smart baking mix
2/3 cup fat-free milk
1/8 tsp. each salt and black pepper

Directions:
To make the stew, bring a very large pot sprayed with nonstick spray to medium-high heat on the stove. Add celery, carrots, onion, and garlic. Stirring often, cook until veggies have slightly softened, 6 - 8 minutes.

To the pot, add chicken broth, chicken breasts, mushrooms, thyme, and pepper. Add bay leaf and 2 cups of water. Stir well.

Cover pot and bring contents to a boil. Reduce heat to low, and let simmer until chicken is cooked through about 25 minutes. Carefully remove chicken and transfer to a large bowl. Re-cover the pot, and let contents continue to simmer.

Once cool enough to handle, shred chicken with two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it.

Add shredded chicken to the pot, along with condensed soup and frozen peas. Stir thoroughly and raise heat to medium-low; return the stew to a simmer.

Meanwhile, in a medium bowl, combine dumpling ingredients. Gently mix just until a soft dough forms; don't overmix.

Once the stew is simmering, add dough in heaping tablespoons to form about 16 individual dumplings; add the dough slowly and evenly so dumplings don't stick together. Cook until dumplings are firm, 10 - 12 minutes, gently turning them over about halfway through cook time.

Remove bay leaf, and serve it up!

MAKES 8 SERVINGS

Serving Size: 1/8th of recipe (about 1 1/2 cups stew with 2 dumplings)
Calories: 215
Fat: 3g
Sodium: 845mg
Carbs: 30g
Fiber: 4g
Sugars: 7.5g
Protein: 16.5g

PointsPlus® value 5*

HG Tip! Store leftover stew and dumplings separately to prevent soggy dumplings.

Recipe adapted from Hungry Girl website

Original Chicken and Dumpling Nutritional Information

Serving Size: 1 portion
Calories: 503
Fat: 22g
Sodium: 1,351mg
Carbs: 37g
Fiber: 1.5g
Sugars: 5g
Protein: 34g

PointsPlus® value 13*

Contact

Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
mem467@cornell.edu
518-623-3291 or 668-4881

Last updated December 9, 2020