Cozy Chicken and Dumplings

This lighter take on a classic comfort food provides lean protein from chicken and portion-controlled dumplings to keep it satisfying yet wholesome.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (2 servings), not per serving.

• 2 tablespoons all-purpose flour · 59 kcal in the whole recipe
• 2 tablespoons water
• 1 cup low-sodium chicken broth · 15 kcal in the whole recipe
• 1 cup cooked chicken, diced · 234 kcal in the whole recipe
• 1/4 teaspoon salt (optional)
• 1 dash black pepper
• 1/3 cup all-purpose flour (for dumplings) · 156 kcal in the whole recipe
• 1/2 teaspoon baking powder · 2 kcal in the whole recipe
• 1/4 teaspoon salt
• 2 tablespoons non-fat milk · 10 kcal in the whole recipe

Method

1. In a saucepan, whisk 2 tablespoons of flour and water together until completely smooth, then slowly stir in the chicken broth.

   

2. Cook the mixture over medium heat, stirring constantly, until it thickens. Stir in the diced chicken, salt (if using), and black pepper.

   

3. In a small bowl, combine the remaining 1/3 cup flour, baking powder, and salt. Stir in the milk until a soft dough forms.

   

4. Drop the dough by tablespoons into the gently boiling chicken mixture to make 4 dumplings. Cover the pan tightly and simmer on low heat for 15 minutes without lifting the lid.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.