Healthy Chicken and Dumplings
Healthy Chicken and Dumplings
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Using skinless chickens, skimmed low-sodium chicken broth, and low-fat milk makes our Chicken and Dumplings more nutritious than the traditional variety but no less delicious.

    Ingredients

    • 1 pound boneless skinless chicken thighs (5 to 6)
    • 1 pound boneless skinless chicken breast halves (about 3 pieces)
    • 1/2 teaspoon fine sea salt, plus more for cooking water
    • 1/8 teaspoon freshly ground pepper
    • 1 tablespoon unsalted butter
    • 1 large onion, finely chopped
    • One 14 1/2-ounce can low-sodium chicken broth, skimmed of fat
    • 1 1/2 teaspoons finely chopped fresh thyme
    • 2 tablespoons cornstarch
    • 2 tablespoons all-purpose flour
    • 2 cups low-fat (1 percent) milk
    • 3 carrots, peeled and diagonally sliced 1/4 inch thick
    • 1/2 pound green beans, trimmed and cut in 1-inch pieces
    • 1 cup all-purpose flour
    • 1/2 cup yellow cornmeal
    • 2 teaspoons baking powder
    • 1/4 teaspoon fine sea salt
    • 2 tablespoons cold unsalted butter, cut in bits
    • 2/3 cup low-fat (1 percent) milk

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 701 % Daily Value *
    • Total Fat: 11 g 16.7%
    • Saturated Fat: 6 g 28.06%
    • Trans Fat: 0 g %
    • Cholesterol: 94 mg 31.32%
    • Sodium: 656 mg 27.33%
    • Calcium: 399 mg 39.95%
    • Potassium: 237 mg 6.78%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 11.09%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 110 g %
    • Dietary Fiber: 1 g 5.73%
    • Sugar: 82 g
    • Protein: 29 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 10.22%
    • Vitamin C 0.7%
    • Vitamin D 0.19%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs5
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total2 oz-eq