Low Fat Chicken and Dumplings
Discover comfort food reimagined with this Low Fat Chicken and Dumplings recipe that’s hearty yet health-conscious. Tender, shredded chicken breasts mingle with a medley of carrots, celery, and onions in a flavorful, low-sodium chicken broth enhanced with aromatic thyme and garlic. Light and fluffy dumplings, made with reduced-fat milk and a hint of olive oil, cook right in the simmering pot for a no-fuss, one-pot meal. Ready in just under an hour, this lighter twist on a classic southern favorite is perfect for cozy family dinners or meal prep. Garnish with fresh parsley for a pop of color and serve piping hot for ultimate comfort. Healthy, delicious, and satisfying, it's a must-try for anyone craving a lower-fat, wholesome take on homemade chicken and dumplings.
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Recipe Information
Ingredients
- 1 lb Boneless, skinless chicken breasts
- 6 cups Low-sodium chicken broth
- 2 medium Carrots, diced
- 2 pieces Celery stalks, diced
- 1 large Yellow onion, diced
- 2 cloves Garlic, minced
- 1 piece Bay leaf
- 1 tsp Dried thyme
- 1 tsp Salt
- 0.5 tsp Black pepper
- 1 cup All-purpose flour
- 2 tsp Baking powder
- 0.5 cup Reduced-fat milk
- 1 tbsp Olive oil
- 2 tbsp Fresh parsley, chopped (optional garnish)
Instructions
In a large pot, heat the olive oil over medium heat. Add the diced onion, garlic, carrots, and celery. Sauté for 5 minutes until the vegetables soften slightly.
Add the chicken breasts to the pot along with the chicken broth, bay leaf, thyme, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20 minutes or until the chicken is fully cooked.
Remove the cooked chicken breasts from the pot and let them cool slightly. Shred the chicken using two forks and set aside.
In a medium bowl, prepare the dumpling dough by combining the flour, baking powder, and a pinch of salt. Stir in the reduced-fat milk until just combined. Do not overmix, as the dough should be soft and slightly lumpy.
Return the shredded chicken to the pot. Using a spoon or small scoop, carefully drop spoonfuls of the dumpling dough into the simmering broth.
Cover the pot with a tight-fitting lid and let the dumplings cook for 12-15 minutes without lifting the lid. They should puff up and become tender.
Remove the bay leaf from the pot. Taste the broth and adjust seasonings if needed.
Serve the chicken and dumplings hot, garnished with fresh parsley, if desired.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 8% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 734 mg | 32% | |
| Total Carbohydrate | 24.1 g | 9% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 3.9 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 72 mg | 6% | |
| Iron | 1.7 mg | 10% | |
| Potassium | 456 mg | 10% | |
*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.
