Chicken and Dumpling Stew

Ancient Greeks and Egyptians praised chicken soup’s healing properties, and twenty-first century scientists have backed them up. One bowl gives your body much-needed liquids, electrolytes, protein, and nutrients. This homemade version is a better option than the sodium-filled canned soups.

Serves: 8Hands-on: 15 minutesTotal: 45 minutesDifficulty: Medium

Serves: 8

Ingredients

  • 4 cups cooked shredded chicken
  • 2 medium carrots, peeled and sliced
  • 2 green onions, sliced
  • 8 cups fat-free, low-sodium chicken broth
  • 1 tsp. dried thyme
  • 1 tsp. dried sage
  • ¼ tsp. salt
  • 1 cup all-purpose flour
  • 3 Tbsp. chopped flat-leaf parsley
  • ¼ tsp. salt
  • 1 tsp. baking powder
  • 2 Tbsp. butter
  • ½ cup 1% milk

Directions

  • Combine chicken with carrots, scallions, and celery in a large soup pot. Pour in chicken broth and add thyme, sage, and salt. Place over high heat, bring to a boil, then reduce heat to low and cook for 15 minutes.
  • Meanwhile, in food processor, combine flour, parsley, baking powder, and salt. Cut in butter with short pulses until particles are fine. Add milk and process for just a few seconds. The dough will be stiff.
  • Drop flour mixture by tablespoons into the soup pot, cover, and simmer for 10 to 15 minutes or until dumplings are cooked through. Serve immediately.

Recipe Information

Serves: 8

Ingredients

  • 4 cups cooked shredded chicken
  • 2 medium carrots, peeled and sliced
  • 2 green onions, sliced
  • 8 cups fat-free, low-sodium chicken broth
  • 1 tsp. dried thyme
  • 1 tsp. dried sage
  • ¼ tsp. salt
  • 1 cup all-purpose flour
  • 3 Tbsp. chopped flat-leaf parsley
  • ¼ tsp. salt
  • 1 tsp. baking powder
  • 2 Tbsp. butter
  • ½ cup 1% milk

Directions

  • Combine chicken with carrots, scallions, and celery in a large soup pot. Pour in chicken broth and add thyme, sage, and salt. Place over high heat, bring to a boil, then reduce heat to low and cook for 15 minutes.
  • Meanwhile, in food processor, combine flour, parsley, baking powder, and salt. Cut in butter with short pulses until particles are fine. Add milk and process for just a few seconds. The dough will be stiff.
  • Drop flour mixture by tablespoons into the soup pot, cover, and simmer for 10 to 15 minutes or until dumplings are cooked through. Serve immediately.

Nutrition Information

Nutrition Information
Amount per serving
Calories220
Total Fat6g
Saturated Fat3g
Cholesterol75mg
Sodium1350mg
Total Carbohydrate16g
Dietary Fiber1g
Sugars2g
Protein24g