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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 179.5
  • Total Fat: 1.1 g
  • Cholesterol: 12.8 mg
  • Sodium: 372.1 mg
  • Total Carbs: 33.5 g
  • Dietary Fiber: 5.3 g
  • Protein: 11.7 g

View full nutritional breakdown of Unchained Recipe Contest Chicken & Dumplings calories by ingredient
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Unchained Recipe Contest Chicken & Dumplings



Introduction

This is a makeover of Cracker Barrel's Chicken & Dumplings. My aunt had created the original recipe which called for 1.75 lb chicken and whole milk. It was always one of my families favorite dinners that I made once in a while on special Sundays. Recently, I decided to try a healthier version of it with lower calories, cholesterol & sodium to see if it would pass the "family test". It did! They couldn't tell the difference. The healthy version of this recipe went down 76 calories, 31mg cholosterol & 1104 mg of sodium per serving.

On a side note, I know some people who use prepackaged biscuit dough to make their dumplings to make it easier but I don't like the taste of the perservatives because it makes the whole recipe taste like it came out of can. There is nothing like homemade!

This is a makeover of Cracker Barrel's Chicken & Dumplings. My aunt had created the original recipe which called for 1.75 lb chicken and whole milk. It was always one of my families favorite dinners that I made once in a while on special Sundays. Recently, I decided to try a healthier version of it with lower calories, cholesterol & sodium to see if it would pass the "family test". It did! They couldn't tell the difference. The healthy version of this recipe went down 76 calories, 31mg cholosterol & 1104 mg of sodium per serving.

On a side note, I know some people who use prepackaged biscuit dough to make their dumplings to make it easier but I don't like the taste of the perservatives because it makes the whole recipe taste like it came out of can. There is nothing like homemade!


Number of Servings: 6

Ingredients

    2 quarts of water
    1.75 lbs of skinless, boneless chicken breasts
    1.5 tsp salt substitute
    1 med onion sliced
    1 clove garlic, peeled & quartered
    1 bay leaf
    5 parsley leaves
    1 tsp coarsly ground pepper
    1 lemon wedge juice

    Dumplings:
    2 cups whole wheat flour
    1 tbsp baking powder
    1.25 tsp salt substitute
    1 cup of milk

Directions

Bring water to boil in a large pot. Add chicken, 1 tsp of salt sub, onion, celery, garlic, bay leaf & parsley. Reduce to simmer and cook chicken uncovered for 2 hrs. Liquid will reduce by 1/3. Remove chicken and set aside to cool. Strain stock to remove vegies & scum. Reserve 6 cups of pure stock back in pot. Add pepper, .5 tsp of salt sub & juice from lemon wedge. Reheat over med heat until simmering.

Dumplings: combine flour, baking powder, salt sub & milk in medium bowl. Stir until smooth and let dough rise for 5-10 min. I tear small bits of dough & flatten into mini-pancake form and drop in simmering stock. Use all dough. Dumplings will swell and then slowly shink as they partially dissolve into a white gravy. Simmer 20-30 minutes until thick, stirring almost constantly. Tear cooled chicken into large pieces (so it looks like it came from a whole chicken) and drop into pot. Simmer another 5-10 minutes and serve. Makes approximately 6 2-cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user INDIANAGAL1.






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Member Ratings For This Recipe

  • A tiny bit of saffron would give the gravy a pleasant yellow color (I've never ordered Cracker Barrell's, but I've had them other places and pasty white gravy isn't usually the norm). Turmeric might yellow it much cheaper as long as you don't over do it (makes curry yellow). - 11/4/09

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  • I've always been tempted to order the chicken and dumplings at Cracker Barrel, but was always afraid of the calories, fat, and sodium, so I will try this recipe sometime when I have the time to invest in it! - 11/4/09

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