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Healthy Chicken Dumpling Soup Recipe

Healthy Chicken Dumpling Soup Recipe

My husband was fooled with this low-fat recipe and I'm sure your family will be, too! A savory broth, hearty chunks of chicken and thick chewy dumplings provide plenty of comforting flavor. —Brenda White of Morrison, Illinois
TOTAL TIME: Prep: 15 min. Cook: 50 min. YIELD:4 servings

Ingredients

  • 1 pound boneless skinless chicken breasts, cut into 1-1/2-inch cubes
  • 3 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 3 cups water
  • 4 medium carrots, chopped
  • 1 medium onion, chopped
  • 1 celery rib, chopped
  • 1 teaspoon minced fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon poultry seasoning
  • 1/4 teaspoon pepper
  • DUMPLINGS:
  • 3 egg whites
  • 1/2 cup 1% cottage cheese
  • 2 tablespoons water
  • 1/4 teaspoon salt
  • 1 cup all-purpose flour

Directions

  • 1. In a large nonstick skillet coated with cooking spray, cook chicken until no longer pink. Add the broth, water, vegetables and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until vegetables are tender.
  • 2. Meanwhile, for dumplings, in a large bowl, beat the egg whites and cottage cheese until blended. Add water and salt. Stir in the flour and mix well.
  • 3. Bring soup to a boil. Drop dumplings by tablespoonfuls onto the boiling soup. Reduce heat; cover and simmer for 15 minutes or until a toothpick inserted in dumplings comes out clean (do not lift cover while simmering). Yield: 4 servings.

Nutritional Facts

One serving (1-1/2 cups) equals 363 calories, 4 g fat (2 g saturated fat), 73 mg cholesterol, 900 mg sodium, 39 g carbohydrate, 4 g fiber, 42 g protein. Diabetic Exchanges: 4 lean meat, 2-1/2 starch.