In a Dutch Oven
Chicken & Dumplings
1⅓ cups + 3 tablespoons all-purpose flour
¾ teaspoon salt
¼ teaspoon black pepper
8 (5-ounce) skinless chicken thighs, trimmed
1 tablespoon canola oil
1 large red onion, thinly sliced
3 cups reduced-sodium chicken broth
4 carrots, cut on diagonal into thin slices
3 celery stalks with leaves, cut on diagonal into thin slices
4 tablespoons chopped fresh flat-leaf parsley
2 teaspoons baking powder
¾ cup + 1 tablespoon low-fat (1%) milk
1 Mix together 3 tablespoons of flour, ½ teaspoon of salt, and the pepper on sheet of wax paper; sprinkle all over chicken.
2 Heat oil in medium Dutch oven over medium-high heat. Cook chicken, in batches, until lightly browned, about 4 minutes per batch; transfer to plate. Reduce heat to medium. Add onion and cook, stirring, until softened, about 5 minutes.
3 Add broth, carrots, and celery to Dutch oven. Bring to boil, stirring constantly and scraping up browned bits from bottom of pot. Return chicken to pot; return to boil. Reduce heat and simmer, partially covered, until chicken is cooked through and vegetables are softened, about 30 minutes. Stir in 2 tablespoons of parsley.
4 Meanwhile, to make dumplings, whisk together remaining ⅓ cups flour, the baking powder, and remaining ¼ teaspoon salt in medium bowl. With fork, stir in milk and remaining 2 tablespoons parsley just until blended.
5 With large spoon, drop 8 equal spoonfuls of dumpling batter on top of chicken mixture. Simmer, covered, until toothpick inserted into dumpling comes out clean, about 5 minutes.
PER SERVING (1 chicken thigh with scant ⅔ cup stew mixture and 1 dumpling): 300 Cal, 11 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 72 mg Chol, 495 mg Sod, 25 g Carb, 3 g Sugar, 2 g Fib, 24 g Prot, 70 mg Calc.
HEALTHY EXTRA
Start your meal with a salad of crisp greens and tomatoes dressed with red wine vinegar and a pinch of salt.