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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 258.0
  • Total Fat: 7.0 g
  • Cholesterol: 34.2 mg
  • Sodium: 1,049.2 mg
  • Total Carbs: 29.0 g
  • Dietary Fiber: 5.2 g
  • Protein: 21.3 g

View full nutritional breakdown of Chicken and Dumplings calories by ingredient
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Chicken and Dumplings

Submitted by: CHELLES_BELLS

Introduction

Clean eating take on my favorite meal ever. Adapted from http://www.thegraciouspantry.com. All credit goes to her for this wonderful dish! Clean eating take on my favorite meal ever. Adapted from http://www.thegraciouspantry.com. All credit goes to her for this wonderful dish!
Number of Servings: 4

Ingredients

    Broth:
    3-4 cups of low sodium (no sugar added) chicken broth
    1 tbsp of garlic powder
    .5 tbsp of marjoram (or Italian seasoning)
    1 chicken breast cut up in bite sized pieces
    Olive oil (to cook veggies with... I use very little)
    1/2 onion chopped
    1 carrot chopped
    1 celery stalk chopped

    Dumplings:
    1 cup whole wheat flour
    1 tsp of baking soda
    1-2 dashes of salt
    1/2 cup of soy milk
    1.5 tbsp of oil

Directions

Pour low sodium chicken broth in larger pan with the garlic and majroam (or seasoning). Turn on heat for a slow boil. Stir occasionally.

Sparingly pour olive oil in a pan to grill onion,carrots, and celery until the onion is translucent. Pour veggies and chicken pieces in to broth and stir.

To make the dumplings, mix the whole wheat flour, baking soda, salt, oil, and soy milk and stir till it is smooth in consistency. Using a spoon, drop tsp sized amounts of batter in to soup and stir gently till all or most of the batter is used or until the pot is full.

Heat until dough and chicken is cooked. Stir occasionally to keep pan from burning.

***Nutritional info was based on a amount made using about 1/3 of the dumpling batter (or about 10, tsp sized dumplings). I had some dough leftover and I used a smaller amount of oil then what I listed so calories will vary based on the amount of dumplings you make and consume. The sodium levels will also change based on the broth you pick. Try to find the least amount of sodium in any soup or broth product.

Serving Size: makes four, 1 cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user CHELLES_BELLS.






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