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.
Stew:
• 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
Dumplings:
• 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
Directions
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:
Calories380Fat13 gSodium870 mgCarbohydrates36 gSaturated fat3 gCalcium224 mgProtein31 gCholesterol93 mgDietary fiber2 g
Diabetic exchanges per serving: 2½ bread/starch, 3 lean meat, 1 fat.
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