Chicken Fricassee and Dumplings Lighter Version
Enjoy a comforting classic made healthier with this Lighter Chicken Fricassee and Dumplings recipe, perfect for a cozy family dinner. Tender chicken breasts or thighs are simmered in a velvety, low-fat milk-based sauce infused with herbs like thyme and parsley, alongside hearty vegetables like carrots, celery, and onion. This lightened-up version retains all the richness of traditional chicken fricassee while swapping in whole wheat dumplings for a boost of fiber and nutrition. Ready in just an hour, this wholesome dish is made with low-sodium broth and a touch of olive oil to keep it heart-healthy without sacrificing flavor. Serve this one-pot dinner warm with a garnish of fresh parsley for a meal that’s both nourishing and satisfying. Perfect for those looking for a healthier twist on comfort food!
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Recipe Information
Ingredients
- 1.5 pounds Boneless, skinless chicken breasts or thighs
- 2 tablespoons Olive oil
- 2 cups Carrots, peeled and sliced
- 1.5 cups Celery, sliced
- 1 medium Onion, diced
- 4 cups Vegetable or chicken broth (low-sodium)
- 0.5 cup Dry white wine (optional for flavor)
- 1 cup Low-fat milk
- 2 tablespoons All-purpose flour
- 1 Bay leaf
- 1 tablespoon Fresh thyme, chopped (or 1 tsp dried thyme)
- 2 tablespoons Parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Whole wheat flour
- 2 teaspoons Baking powder
- 0.25 teaspoon Salt (for dumplings)
- 0.5 cup Low-fat buttermilk (or milk with 1 tsp vinegar added)
- 1 tablespoon Olive oil (for dumplings)
Instructions
Season the chicken lightly with salt and pepper on both sides.
Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the chicken and cook for 3-4 minutes on each side until lightly browned. Remove and set aside.
In the same pot, add the remaining olive oil, carrots, celery, and onion. Sauté the vegetables for 5-7 minutes until softened.
Sprinkle 2 tablespoons of all-purpose flour over the vegetables and stir well to coat. Cook for 1 minute to remove the raw flour taste.
Gradually add the broth and white wine (if using), stirring constantly to avoid lumps forming. Then, stir in the milk.
Add the bay leaf, thyme, parsley, salt, and black pepper. Stir to combine.
Return the chicken to the pot, cover, and simmer on low heat for 20 minutes, or until the chicken is fully cooked and tender.
While the chicken is cooking, prepare the dumplings. In a medium bowl, whisk together the whole wheat flour, baking powder, and 1/4 teaspoon salt.
Add the buttermilk and 1 tablespoon of olive oil to the dry ingredients. Stir just until a soft dough forms. Do not overmix.
Once the chicken is cooked, remove it from the pot, shred into bite-sized pieces, and return to the pot.
Using a spoon, drop small amounts of the dumpling dough (about 1 tablespoon per dumpling) directly onto the simmering stew. Cover the pot and let the dumplings cook for 8-10 minutes until they are fluffy and cooked through.
Taste and adjust seasoning if needed. Remove the bay leaf before serving.
Ladle the chicken fricassee with dumplings into bowls, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
2547 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.0 g | 100% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 602 mg | 201% | |
| Sodium | 4474 mg | 195% | |
| Total Carbohydrate | 185.4 g | 67% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 49.1 g | ||
| Protein | 252.4 g | 505% | |
| Vitamin D | 6.3 mcg | 31% | |
| Calcium | 905 mg | 70% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 4998 mg | 106% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
