CHICKEN STEW WITH PARSLEY DUMPLINGS

For variation, omit the dumplings and serve this savory stew over noodles or Real Mashed Potatoes (see p. 485).

6 servings

1 cup chopped onion

3 carrots, thickly sliced (¾-inch)

½ cup sliced celery

3 cups reduced-sodium chicken broth, divided

1½ cups cubed boneless, skinless chicken breast

¾ teaspoon dried sage leaves

½ cup frozen peas

¼ cup all-purpose flour

Salt and pepper, to taste

Parsley Dumplings (recipe follows)

1. Sauté onion, carrots, and celery in lightly greased large saucepan 5 minutes. Add 2½ cups chicken broth, chicken, and sage; heat to boiling. Reduce heat and simmer, covered, until chicken is cooked and vegetables are tender, 10 to 15 minutes; stir in peas. Heat to boiling; stir combined flour and remaining ½ cup chicken broth into stew. Boil, stirring until thickened, 1 to 2 minutes. Season to taste with salt and pepper.

2. Spoon dumpling dough into 6 mounds on top of boiling stew; reduce heat and simmer, covered, 10 minutes. Simmer, uncovered, 10 minutes.

Parsley Dumplings

Makes 6

¾ cup all-purpose flour

1 teaspoon baking powder

¼ teaspoon salt

1½ tablespoons vegetable shortening

⅓ cup 2% reduced-fat milk

2 tablespoons finely chopped parsley

1. Combine flour, baking powder, and salt in small bowl. Cut in shortening with pastry blender until mixture resembles coarse crumbs. Stir in milk to make a soft dough; stir in parsley.

Per Serving:

Calories: 233

% of calories from fat: 20

Fat (gm): 5.1

Saturated fat (gm): 1.4

Cholesterol (mg): 35.5

Sodium (mg): 383

Protein (gm): 19.2

Carbohydrate (gm): 26.7

Exchanges:

Milk: 0.0

Vegetable: 2.0

Fruit: 0.0

Bread: 1.0

Meat: 1.5

Fat: 0.5