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Healthy Chicken Dumpling Soup

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

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 large egg whites
  • 1/2 cup 1% cottage cheese
  • 2 tablespoons water
  • 1/4 teaspoon salt
  • 1 cup all-purpose flour

Directions

  • 1. In a Dutch oven 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, 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).

Nutrition Facts

1-1/2 cups: 363 calories, 4g fat (2g saturated fat), 73mg cholesterol, 900mg sodium, 39g carbohydrate (0 sugars, 4g fiber), 42g protein.

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