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Chicken and Dumplings

My healthy makeover of a classic stick-to-your-ribs comfort food is the perfect dish for the holidays.

Course Entree
Cuisine American
Servings 6
Calories 328 kcal
Author The Foodie Physician

Ingredients

Soup:

  • 2 tablespoons olive oil
  • 1 large yellow onion, chopped (about 1 ¼ cups)
  • 4 stalks celery, sliced
  • 2 cups diced Calabasas squash or carrots
  • 2 cloves garlic, finely chopped
  • 2 tablespoons flour
  • ½ teaspoon dried thyme (or 1½ teaspoons fresh)
  • 1 bay leaf
  • 6 cups homemade or prepared chicken or turkey stock (low sodium)
  • 3 cups diced or shredded chicken or turkey
  • ¼ cup fresh parsley, chopped
  • 1 tablespoon lemon juice
  • Kosher salt and freshly ground black pepper

Dumplings:

  • ½ cup white whole wheat flour
  • ½ cup all purpose flour
  • 1 ½ teaspoons baking powder
  • ½ teaspoon kosher salt
  • ½ cup buttermilk*
  • 1 large egg
  • 1 tablespoon chopped parsley
US Customary - Metric

Instructions

  1. Heat the oil in a large stockpot over medium heat and add the onion, celery, squash and garlic. Sautè the vegetables until they start to soften, 4-5 minutes. Sprinkle the flour on top and stir to combine. Cook 1-2 minutes, then add the thyme, bay leaf and chicken stock. Bring to a simmer, then cover and simmer until the vegetables are cooked, about 10 minutes. Stir in the chicken, parsley, lemon juice and salt and pepper to taste.
  2. To make the dumplings, whisk the flours, baking powder, and salt together in a medium bowl. Stir the buttermilk, egg and parsley together in a second bowl. Pour the wet ingredients into the dry ingredients and gently fold until just combined.
  3. Using two spoons, drop balls of the dumpling dough into the simmering soup (you should have about 18 dumplings). Each dumpling should be about two teaspoons big- they will expand a lot in the soup. Cover the pot and cook until the dumplings are fluffy and cooked through, 10-12 minutes. Garnish with chopped parsley and plenty of black pepper.

Recipe Notes

* If you don’t have buttermilk, you can make it by stirring 1 ½ teaspoons fresh lemon juice into ½ cup milk (any type). Let the mixture sit for a 5-10 minutes until it thickens slightly and small curds form. Use as directed in the recipe.

Nutrition Facts
Chicken and Dumplings
Amount Per Serving
Calories 328 Calories from Fat 85
% Daily Value*
Total Fat 9.4g 14%
Saturated Fat 2.4g 12%
Sodium 494mg 21%
Total Carbohydrates 28.8g 10%
Dietary Fiber 3.1g 12%
Protein 32.1g 64%
* Percent Daily Values are based on a 2000 calorie diet.