Monday, May 14, 2007

Chicken and Dumpling Soup

Prep: 25 minutes
Cook: 40 minutes
Yield: 4 servings

3/4 pound boneless skinless chicken breast, cut into 1-inch cubes
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1/4 cup all-purpose flour
4 cups reduced-sodium chicken broth, divided
1 cup water
2 cups frozen french-cut green beans
1 1/2 cups sliced onions
1 cup coarsely shredded carrots
1/4 teaspoon dried marjoram
2/3 cup reduced-fat biscuit/baking mix
1/3 cup cornmeal
1/4 cup shredded reduced-fat cheddar cheese
1/3 cup fat-free milk

Sprinkle chicken with salt and pepper. In a nonstick skillet, saute chicken in oil until browned and juices run clear.

In a large saucepan, combine flour and 1/2 cup broth until smooth. Stir in water and remaining broth. Add the beans, onions, carrots, marjoram and chicken. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.

Meanwhile, in a small bowl, combine the biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 mounds onto simmering soup. Cover and simmer for 15 minutes or until a toothpick inserted in a dumpling comes out clean (do not lift the cover while simmering).

Tips and Tricks
Pre-cook the chicken to save time. In place of green beans and carrots, substitute any vegetable you have on hand or what your family likes. I used my Pampered Chef chopper to finely chop the carrot instead of grating it. I also omitted the salt, and used whole wheat flour.
Make It Healthier
Omit the salt. Use more veggies. Use whole wheat flour.
How Kids Can Help
Chop carrots and onion. Measure dry ingredients. Mix dumpling ingredients. Older kids can shred cheese.
Suggested Sides
green salad
I used Bisquick's Heart Smart baking mix.

Nutrition Facts
1 1/4 cups soup with 3 dumplings equals 353 calories, 8 g fat (2 g saturated fat), 52 mg cholesterol, 1,111 mg sodium, 44 g carbohydrate, 5 g fiber, 28 g protein
Diabetic Exchanges
3 very lean meat, 2 starch, 2 vegetable, 1 fat

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