Wednesday, March 21, 2012

Paula Deen's Lean: Chicken and Dumplings

Nothin' says old fashioned comfort food like Chicken and Dumplings! I love taking on recipe makeovers like this because there is an element to it that is very new to me....the dumpling. I have never made homemade dumplings before this point, so it was exciting and scary all at the same time. For a first attempt at making dumplings and making 'em lean, I think we did OK! Take a look at how we took Paula Deen's recipe for Chicken and Dumplings and made it easier and a little bit healthier.

CHICKEN AND DUMPLINGS
Serves 6

INGREDIENTS

CHICKEN:
  • 1.5 pounds boneless/skinless chicken breasts; cut into bit size cubes
  • 3 ribs celery, chopped
  • 1 large onion, chopped
  • 2 bay leaves
  • 2 chicken boullion cubes (no sodium)
  • 1 teaspoon of Paula's House Seasoning (Recipe at the very bottom of the page)
  • 1 (10-3/4 ounce) can condensed Campbell's Healthy Request cream of chicken soup
DUMPLINGS:
  • 1 cup all-purpose flour
  • 1 cup WHOLE WHEAT flour
  • 1 teaspoon salt
  • ice water
DIRECTIONS

Put the cut up chicken breasts, celery, onion, bay leaves, bouillon, and House Seasoning in a large pot.


Add 4 quarts of water and in water and bring to a simmer over medium heat. Simmer the chicken until cooked thoroughly, about 40 minutes. . Keep warm over low heat.

To make the dumplings: Mix the flours (all-purpose and whole wheat) with the salt and mound together in a mixing bowl. Beginning at the center of the mound, drizzle a small amount of ice water over the flour. Using your fingers, and moving from the center to the sides of the bowl, gradually incorporate about 3/4 cup of ice water. Knead the dough and form it into ball.


Sprinkle some flour onto a clean work surface. Roll out the dough (it will be firm), working from center to 1/8-inch thick. Let the dough relax for several minutes.

Add the Campbell's Healthy Request cream of chicken soup to the pot with the chicken and simmer gently over medium-low heat.

Cut the dough into 1-inch pieces.


Pull a piece in half and drop the halves into the simmering soup. Repeat. Do not stir the chicken once the dumplings have been added. Gently move the pot in a circular motion so the dumplings become submerged and cook evenly. Cook until the dumplings float and are no longer doughy, 3 to 4 minutes.



To serve, ladle chicken, gravy, and dumplings into warm bowls.


Paula's Tip for Gettin' Thicker Gravy: If the chicken stew is too thin it can be thickened before the dumplings are added. Simply mix together 2 tablespoons cornstarch and 1/4 cup of water then whisk this mixture into the stew.

RESULTS

NUTRITION FACTS (PER SERVING):

BEFORE~ 363.8 calories / 9.2g fat / 38.6g carbohydrate / 29.5g protein / 1.8g fiber
AFTER~ 307 calories / 3.4g fat / 39.5g carbohydrate / 31.3g protein / 4.2g fiber

SAVES~ 56.8 calories / 5.8g fat      ADDS ~ 2.4g fiber




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