Comfort food at its finest. Serve with a fresh salad and some crusty whole-grain bread for a complete meal.
1-lb skinless, boneless chicken breast cut into 1-inch cubes
1 cup thinly sliced onion
1 cup thinly sliced celery
2 Tbsp all-purpose flour
3 1/2 cups low-sodium chicken broth
2 cups sliced carrot
3/4 tsp dried thyme, divided
3/4 cup baking mix (such as Bisquick)
5 Tbsp fat-free milk
1. Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add chicken and onion, sauté for about 10 minutes. Add celery and sauté for an additional 2 minutes.
2. Sprinkle chicken mixture with flour and sauté 1 minute. Add broth, carrot, 1/2 tsp thyme and black pepper. Stir well with a whisk. Cover, reduce heat, and simmer for about 10 minutes. Stir occasionally.
3. Combine 1/4 tsp thyme, baking mix, and milk in a small bowl. Drop the dough by tablespoonfuls onto chicken mixture. Cover and cook over medium-low heat for about 15 minutes or until dumplings are done. (Be sure to not boil the mixture.)
Yield: 4 servings
Nutrition Information per Serving: 290 calories, 3.3 g total fat, 0.7 g saturated fat, 32.7 g protein, 30 g carbohydrate, 3.5 g fiber, 66 mg cholesterol
Cooking Light, April 1999