Friday, January 6, 2017

Low Fat Chicken and Dumpling Soup

Low Fat Chicken and Dumpling Soup

3/4 pound boneless skinless chicken breasts, 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 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 large nonstick skillet, heat oil over medium-high heat, cook chicken until no longer pink. Remove from heat.
In a large saucepan, whisk flour and 1/2 cup broth until smooth. Stir in water and remaining broth. 

Add beans, onions, carrots and marjoram. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. 

Add chicken; return to a simmer.
Meanwhile, in a small bowl, mix biscuit mix, cornmeal and cheese. Stir in milk just until moistened. 

Drop batter in 12 portions on top of the simmering soup. Reduce heat to low; cover and cook 15 minutes or until a toothpick inserted in center of dumpling comes out clean. Yield: 4 servings.

No comments:

Post a Comment