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Chicken and Dumpling Soup

Like a security blanket for the soul, this chicken and dumpling soup from Morgan Byers of Berkley, Michigan is a true classic. “My husband is not very fond of leftovers, but he likes this so much, he says he could eat every day of the week,” Morgan relates.

4 ServingsPrep: 25 min. Cook: 40 min.

Ingredients

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 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

Directions

Sprinkle chicken with salt and pepper. In a large nonstick skillet,
heat oil over medium-high heat. Add chicken; cook and stir 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.

2 of 2

Chicken and Dumpling Soup (continued)

Directions (continued)

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

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 lean meat, 2 starch, 2 vegetable, 1 fat.