Yummy Chicken and Dumpling Soup Recipe
- 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 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
- 1. 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.
- 2. 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.
- 3. Meanwhile, in a small bowl, mix biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 portions on top of the simmering soup. Reduce heat to low; cover and cook 15 minutes or until a toothpick inserted in center of dumpling comes out clean. Yield: 4 servings.
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.