Chicken with Dumplings Slimmed Down
Indulge in the comforting flavors of homemade chicken and dumplings without the guilt with this "Chicken with Dumplings Slimmed Down" recipe. This lighter take on a classic hits all the right notes—tender shredded chicken, a medley of vibrant vegetables, and fluffy whole wheat dumplings simmered to perfection in a savory, low-sodium broth. Made with wholesome ingredients like boneless, skinless chicken breasts and low-fat milk, this dish is both hearty and health-conscious. Ready in just an hour, it's an ideal weeknight meal that doesn't sacrifice flavor for nutrition. Garnish with fresh parsley for an extra pop of color, and enjoy a warm, satisfying bowl of comfort food that nourishes both body and soul. Perfect for those craving a healthy twist on a family favorite!
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Recipe Information
Ingredients
- 1 lb Boneless, skinless chicken breasts
- 1 tbsp Olive oil
- 1 Yellow onion, diced
- 2 Carrots, sliced into coins
- 2 Celery stalks, chopped
- 2 Garlic cloves, minced
- 5 cups Low-sodium chicken broth
- 1 Bay leaf
- 0.5 tsp Dried thyme
- 1 tsp Salt
- 0.5 tsp Black pepper
- 1 cup Whole wheat flour
- 1 tsp Baking powder
- 0.5 cup Low-fat milk
- 2 tbsp Parsley, chopped (optional for garnish)
Instructions
Heat olive oil in a large, deep pot over medium heat.
Season chicken breasts with 0.5 tsp salt and 0.25 tsp pepper. Add them to the pot and sear for 4-5 minutes on each side until lightly browned. Remove chicken and set aside.
In the same pot, add diced onion, carrots, and celery. Sauté for 5 minutes, stirring occasionally, until softened.
Add minced garlic and cook for 1 minute until fragrant.
Pour in the chicken broth and add the bay leaf and thyme. Bring the mixture to a gentle simmer.
Return the chicken breasts to the pot. Cover and simmer for 20 minutes until the chicken is cooked through.
While the chicken is simmering, prepare the dumplings: In a medium mixing bowl, whisk together whole wheat flour, baking powder, 0.5 tsp salt, and 0.25 tsp pepper.
Gradually stir in the milk until a soft dough forms; avoid over-mixing.
Once the chicken is cooked, remove it from the pot and shred it into bite-sized pieces using two forks. Discard the bay leaf.
Return the shredded chicken to the pot and increase the heat to medium.
Drop spoonfuls of the dumpling dough (about 1 tbsp each) into the hot broth. Ensure there is space between each dumpling.
Cover the pot and allow the dumplings to cook for about 10-12 minutes without lifting the lid, until they are fluffy and cooked through.
Taste and adjust the seasoning with more salt or pepper as needed.
Ladle the chicken and dumplings into bowls, garnish with parsley if desired, and serve hot.
Nutrition Facts
Calories |
1558 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 395 mg | 132% | |
| Sodium | 3812 mg | 166% | |
| Total Carbohydrate | 130.5 g | 47% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 24.7 g | ||
| Protein | 174.9 g | 350% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 408 mg | 31% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2758 mg | 59% | |
*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.
