Craving a hearty, soul-warming meal that doesn't come with a side of guilt? Look no further! This Skinny Chicken and Dumplings recipe is about to revolutionize your comfort food game. Imagine diving into a bowl of tender chicken, fluffy dumplings, and nutritious vegetables - all packed with flavor but lighter on calories. Whether you're a health-conscious foodie or just looking for a delicious weeknight dinner, this recipe will become your new obsession!
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 onion, chopped
- 2 carrots, sliced
- 2 celery stalks, sliced
- 4 cups low-sodium chicken broth
- 1 cup frozen peas
- 1 teaspoon dried parsley
- 1 cup whole wheat flour
- 1 tablespoon baking powder
- 1 cup skim milk
Instructions
- Prepare the chicken by cutting the boneless, skinless chicken breasts into bite-sized pieces. Season lightly with salt and pepper.
- Heat a large Dutch oven or deep skillet over medium heat. Spray with non-stick cooking spray.
- Add chopped onions, sliced carrots, and celery to the pan. Sauté for 3-4 minutes until vegetables begin to soften.
- Add the chicken pieces to the vegetable mixture. Cook for 5-6 minutes, stirring occasionally, until chicken is mostly white on all sides.
- Pour in the low-sodium chicken broth. Bring the mixture to a gentle simmer.
- Sprinkle dried parsley over the simmering liquid. Reduce heat to low and let the chicken and vegetables cook for 10 minutes.
- While the chicken simmers, prepare the dumpling mixture. In a medium bowl, combine whole wheat flour and baking powder.
- Gradually add skim milk to the flour mixture, stirring until a soft dough forms.
- Add frozen peas to the simmering chicken mixture.
- Using a spoon, drop dumpling dough by small spoonfuls directly onto the simmering liquid. Cover the pan and cook for 10-12 minutes.
- Check that chicken is fully cooked and dumplings are fluffy. The internal temperature of chicken should reach 165°F.
- Remove from heat and let stand for 5 minutes before serving. The sauce will thicken slightly as it cools.
- Serve hot in bowls, ensuring each serving gets chicken, vegetables, and dumplings.
Tips
- Temperature Matters: Ensure your chicken reaches an internal temperature of 165°F for safe, perfectly cooked meat.
- Dumpling Technique: Drop dumpling dough gently into the simmering liquid using a spoon. Don't overmix the dough to keep dumplings light and fluffy.
- Vegetable Variations: Feel free to swap or add vegetables like zucchini or green beans for extra nutrition.
- Make-Ahead Friendly: This dish reheats beautifully, making it perfect for meal prep.
- Low-Sodium Hack: Use homemade chicken broth to control salt content and boost flavor.
- Gluten-Free Option: Substitute whole wheat flour with a gluten-free flour blend for those with dietary restrictions.
- Portion Control: The recipe yields 4 servings, making it ideal for family dinners or meal planning.
Nutrition Facts
Calories: 280kcal
Carbohydrates: 25g
Protein: 30g
Fat: 5g
Saturated Fat: g
Cholesterol: 75mg
