Low Fat Homemade Dumplings in Chicken Soup
Warm, comforting, and guilt-free, this Low Fat Homemade Dumplings in Chicken Soup recipe is the perfect balance of hearty and healthy. Tender bites of shredded chicken and a medley of sautéed vegetables float in a flavorful low-sodium broth, topped off with fluffy, low-fat dumplings made from scratch. Infused with aromatic herbs like thyme and fresh parsley, this dish is a lighter take on a classic comfort food without sacrificing taste. With just 20 minutes of prep time and simple ingredients like olive oil, low-fat milk, and egg whites, this soup is a nourishing go-to meal for busy weeknights. Whether you’re in search of a cozy dinner or a comforting bowl to soothe the soul, these low-fat dumplings in chicken soup are sure to satisfy every craving while keeping things light and wholesome.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 medium carrots, sliced
- 2 medium celery stalks, sliced
- 3 pieces garlic cloves, minced
- 8 cups low-sodium chicken broth
- 1 piece bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup all-purpose flour
- 2 teaspoons baking powder
- 0.5 cup low-fat milk
- 1 large egg white
- 2 tablespoons fresh parsley, chopped
Instructions
In a large pot, heat the olive oil over medium-high heat. Add the chicken breasts and cook until lightly browned on both sides, about 5 minutes per side. Remove the chicken and set aside.
In the same pot, add the chopped onion, sliced carrots, sliced celery, and minced garlic. Sauté for 5 minutes until the vegetables are starting to soften.
Pour the low-sodium chicken broth into the pot, and add the bay leaf, dried thyme, salt, and black pepper. Bring to a gentle boil.
Return the chicken breasts to the pot, reduce the heat to simmer, and cook for 15 minutes or until the chicken is cooked through.
Meanwhile, in a mixing bowl, combine the all-purpose flour and baking powder. Stir in the low-fat milk and egg white until just combined, being careful not to overmix.
Remove the chicken breasts from the pot and let cool slightly before shredding the meat with two forks.
Return the shredded chicken to the pot. Using a tablespoon, drop spoonfuls of the dumpling dough into the simmering soup. They will puff up as they cook.
Cover the pot and let the dumplings cook for 10-12 minutes, until they are fluffy and cooked through.
Stir in the chopped fresh parsley just before serving.
Serve hot, making sure to include both the dumplings and the hearty soup in each bowl.
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 45% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 305 mg | 102% | |
| Sodium | 4352 mg | 189% | |
| Total Carbohydrate | 140.1 g | 51% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 26.0 g | ||
| Protein | 147.9 g | 296% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 352 mg | 27% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1967 mg | 42% | |
*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.
