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Back to Proteins
A lighter version of your favorite winter comfort food.
Ingredients:
6 boneless skinless chicken breasts (about 4 ounces each)
1 onion, thinly sliced (about 1 cup)
2 ribs celery, coarsely chopped (about 1 cup)
3 carrots, thinly sliced (about 2 cups)
1 tsp dried sage, crushed, or 1 tsp oultry seasoning (no salt kind)
1/4 tsp ground pepper
3 - 4 cups chicken broth (no sodium, if available)
Dumplings
1 cup milk (skim)
4 Tbsp vegetable oil
2 cups flour
4 tsp baking powder
Procedure:
Preheat oven to 325 F and lightly coat a 2 1/2 quart covered casserole dish with nonstick baking spray. Place chicken
breasts in bottom of casserole, top with onion, celery and carrots and pour the broth over top, using enough broth to cover
everything. Sprinkle with sage and pepper. Prepare dumplings by mixing the oil into the milk, gradually stir in
the flour, baking powder and adding a little dried parsly flakes, if desired. Form the dough into equally sized balls
and drop onto the foods in the casserole. Cover tightly and bake about 1 1/2 hours or until dumplings are golden brown.
Serving Size: 1/6th of recipe contains approximately - if prepared with no sodium chicken broth,
and skim milk
451 calories, 40 g protein, 12.7 g fat (2.3 g saturated), 42 g carbohydrate, 155 mg sodium, 68 mg cholesterol
6 servings
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