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Lite Chicken and Dumplings - Emwle Recipe

Looking for an easy LITE CHICKEN AND DUMPLINGS - EMWLE recipe? Learn how to make LITE CHICKEN AND DUMPLINGS - EMWLE using healthy ingredients.


Submitted by janae18

Makes 4 servings



http://abc.go.com/shows/extreme-makeover-weight-loss-edition/recipes/ThemeGallery/788695

Recipe Ingredients for LITE CHICKEN AND DUMPLINGS - EMWLE

4 chicken breast (halves boneless skinless)
1 tbsp. olive oil
1/2 onion, finely chopped
3 stalks celery, sliced thin
1 cup baby carrots, sliced thin
1/2 cup frozen green peas
2 tbsp. fresh parsley (finely chopped or 1 Tbsp. dried)
1 tsp. fresh thyme or 1/2 tsp. dried
2 tbsp. margarine (no Trans fat )
2 tbsp. flour
1 1/2 cups (reduced sodium, organic) chicken broth
1/2 cup milk (fat free half-and-half)
1 cup Bisquick mix (low fat)
1/2 cup milk or buttermilk
1/2 tsp. sea salt and fresh pepper

Recipe Directions for LITE CHICKEN AND DUMPLINGS - EMWLE

  1. 1. Place chicken breast halves in saute pan and cover with water. Place over medium heat, uncovered, and cook for 10-12 minutes until chicken is poached and cooked through. Remove from water and set aside to cool.

  2. 2. Heat olive oil in large pot over medium heat. Add onion, celery and carrots, saute for 4-5 minutes until carrots are just tender.

  3. 3. Remove from heat and add frozen peas, salt and pepper, parsley and thyme. 4. Cut cooled chicken breast into bite-sized pieces and add to vegetable mixture. Set aside.

  4. 5. In small saucepan, heat margarine until melted, add flour and stir well forming a paste. Add chicken broth and fat free half-and-half. Continue whisking over medium heat until just starting to thicken. Add to chicken-vegetable mixture and return to low heat and simmer for 2-3 minutes.

  5. 6. In small bowl combine Bisquick mix with milk with fork until just mixed. Drop rounded tablespoons of dough on top of chicken-vegetable mixture and cover and continue to simmer for another 7-8 minutes, just until dumpling is done.

  6. 7. Serve in bowls, garnish with a sprinkling of fresh parsley.

Categories

Main Dish

Nutrition Facts
Serving Size 456.8g
Amount Per Serving
Calories
568
Calories from Fat
195
% Daily Value*
Total Fat
21.7g
33%
Saturated Fat
5.2g
26%
Trans Fat
1.2g
Cholesterol
151mg
50%
Sodium
889mg
37%
Potassium
753mg
22%
Total Carbohydrates
30.5g
10%
Dietary Fiber
1.6g
6%
Sugars
6.0g
Protein
61.2g
Vitamin A 15% Vitamin C 19%
Calcium 15% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in niacin
  • High in selenium
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