Chicken Stew with Parsley Dumplings
6
servings
1
cup chopped onion
1
cup sliced carrots
1/2
cup sliced celery
1
tablespoon butter
3
cups reduced-sodium fat-free chicken broth, divided
1
1/2 pounds boneless, skinless chicken breasts, cubed
1/2
teaspoon dried sage leaves
1/2
cup frozen peas
2
tablespoons finely chopped parsley
1/3
cup whole wheat flour
Salt
and pepper, to taste
Parsley
Dumplings (recipe follows)
1.
Sauté onion, carrots, and celery in butter in large saucepan until lightly
browned, about 5 minutes. Add 2½ cups chicken
Broth,
chicken, and sage; heat to boiling. Reduce heat and simmer, covered, until
chicken is cooked and vegetables are
tender,
10 to 15 minutes.
2.
Stir peas and parsley into stew; heat to boiling. Mix flour and remaining ½ cup
chicken broth; stir into stew. Boil, stirring
Constantly,
until thickened, 1 to 2 minutes. Season to taste with salt and pepper.
3.
Spoon Parsley Dumplings dough into 6 mounds on top of boiling chicken and
vegetables (do not drop directly into
liquid).
Reduce heat and simmer, covered, 10 minutes. Simmer, uncovered, 10 minutes
longer.
Per Serving
Net
Carbohydrate (gm): 19.4
Calories:
305
Fat
(gm): 7.9
Saturated
fat (gm): 3.8
Cholesterol
(mg): 93
Sodium
(mg): 451
Protein
(gm): 34.3
Carbohydrate
(gm): 23.5
Parsley Dumplings
3/4
cup whole wheat pastry flour
1
teaspoon baking powder
1/4
teaspoon salt
1
1/2 tablespoons butter
1/2
cup reduced-fat milk
1
tablespoon finely chopped parsley
1.
Combine flour, baking powder, and salt in small bowl. Cut in butter with pastry
blender until mixture resembles coarse
crumbs.
Stir in milk to make a soft dough; stir in parsley.
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