Creamy chicken and Herbed Dumplings √

Serves 6.

Note: Spiked with fresh herbs and a splash of cream, this light version of a hearty classic winter dish can be on your table in less than 30 minutes. From Meredith Deeds.


• 2 tbsp. olive oil

• 1 onion, diced

2 carrots, peeled and thinly sliced on diagonal

2 ribs celery, thinly sliced on diagonal

2 tsp. minced fresh thyme, divided

• 1/2 tsp. salt

1/4 tsp. freshly ground black pepper

• 3 tbsp. flour

• 6 c. low-sodium chicken broth or stock

• 3 c. shredded cooked chicken

• 3 tbsp. heavy cream


• 3/4 c. low-fat (1 percent) milk

• 1 egg

•11/2 c. flour

• 1 tbsp. baking powder

• 1/4 c. chopped parsley, divided

• 1/2 tsp. salt


In a large pot, warm oil over medium heat. Add onion, carrots, celery, 1 1/2 teaspoon thyme, salt and pepper. Sauté for 6 minutes or until vegetables are softened. Add the flour and cook, stirring for another 2 minutes. Whisk in the chicken broth and bring to a simmer. Turn the heat to low and cook for 10 minutes.

While the broth is simmering, prepare the dumplings. Combine the milk and egg in a medium bowl. Combine the flour, baking powder, 2 tablespoons parsley, remaining 1/2 teaspoon of thyme and 1/2 teaspoon salt together in another bowl. Add flour mixture to milk mixture, stirring with a fork just until dry ingredients are moistened.

Add the chicken and the cream to the broth and veggies, and bring back to a simmer.

Drop dumpling batter by heaping tablespoons onto simmering chicken mixture. Cover and cook for 8 to 10 minutes or until the dumplings are done (do not allow chicken mixture to boil).

Divide stew and dumplings into 6 warm serving bowls and sprinkle with remaining parsley. Serve immediately.

Nutrition information per serving:

Calories 380 Fat 13 g Sodium 870 mg Carbohydrates 36 g Saturated fat 3 g Calcium 224 mg Protein 31 g Cholesterol 93 mg Dietary fiber 2 g

Diabetic exchanges per serving: 2½ bread/starch, 3 lean meat, 1 fat.