Chicken Stew With Onion Dumplings Recipe

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Chicken Stew With Onion Dumplings
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Ingredients
19
Count
Nutrition
312
Calories
Total time
40
Minutes
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Ingredients:

  • 1/4 cup flour
  • 1/2 tsp hot sauce
  • 1/4 tsp salt
  • 1 tsp olive oil
  • 1 medium onion, chopped
  • 1 cup baby carrots , split lengthwise
  • 3/4 cup boneless skinless chicken thighs, cut into 3/4 inch pieces (you can use breasts but the final dish will be a bit drier)
  • 1/2 tsp italian seasoning
  • 1 (14 oz) can fat free chicken broth
  • 1/3 cup water
  • 3/4 cup skim milk

Directions:

  1. In a small bowl whisk together the flour, evaporated milk, hot sauce and salt until well blended. Reserve.
  2. In a large non-stick skillet, heat 1 teaspoon of oil over medium heat. Add the celery, onions and carrots. Cook for 8 minutes until the vegetables soften. Add the chicken and Italian seasoning and cook 4-5 minutes until the chicken is opaque.
  3. Add the broth and water and bring to a simmer. Whisk the milk and flour mix one last time and stir into the skillet. Let the pan return to a simmer and cook an additional 3 minutes until the liquid is somewhat thickened.
  4. Add peas.
  5. Meanwhile, in a medum bowl mix together the tablespoon of oil, skim milk and scallions together. Stir in 1 cup flour breadcrumbs, baking powder and mustard.
  6. With a large spoon, drop the dough by spoonfuls (12 in all) onto the top of the simmering stew. If possible oplace the dumplings 1 inch apart. Cover and cook for 8 minutes. Resist the urge to lift the lid as that toughens the dumplings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 312.03 Kcal (1306 kJ)
Calories from fat 33.99 Kcal
% Daily Value*
Total Fat 3.78g 6%
Cholesterol 1.52mg 1%
Sodium 604.71mg 25%
Potassium 790.81mg 17%
Total Carbs 57.78g 19%
Sugars 11.37g 45%
Dietary Fiber 7.45g 30%
Protein 10.76g 22%
Vitamin C 14.8mg 25%
Vitamin A 0.6mg 20%
Iron 2.8mg 16%
Calcium 350mg 35%
Amount Per 100 g
Calories 88.87 Kcal (372 kJ)
Calories from fat 9.68 Kcal
% Daily Value*
Total Fat 1.08g 6%
Cholesterol 0.43mg 1%
Sodium 172.22mg 25%
Potassium 225.22mg 17%
Total Carbs 16.45g 19%
Sugars 3.24g 45%
Dietary Fiber 2.12g 30%
Protein 3.06g 22%
Vitamin C 4.2mg 25%
Vitamin A 0.2mg 20%
Iron 0.8mg 16%
Calcium 99.7mg 35%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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