chicken and dumplings

Chicken and Dumplings Serves: 6


Ingredients:

  • 1 cup whole wheat flour
  • 1/2 cup all-purpose flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground sage
  • 1/2 teaspoon salt (optional)
  • 1/4 teaspoon black pepper
  • 1/2 cup plain Greek yogurt (non-fat)
  • 1 egg(s)
  • 1 tablespoon cold water
  • 1 Nonstick cooking spray
  • 1 teaspoon olive oil
  • 1 medium onion (diced)
  • 2 carrots (diced)
  • 2 stalks celery (diced)
  • 8 oz mushrooms (sliced)
  • 1 1/2 lbs chicken breasts (boneless, skinless, diced)
  • 8 cup chicken broth (fat-free, low-sodium)

Directions:

  • Mix the flours, baking soda, baking powder, sage, salt (optional), and pepper in a medium bowl. Add yogurt, egg, and water and knead to make a slightly sticky dough. Cover the bowl and set aside.
  • Add cooking spray and olive oil to a large soup pot over medium high heat. Add the onion, carrots, celery, and mushrooms. Sauté for 5-7 minutes or until the vegetables are softened.
  • Add the chicken and broth, and bring to a boil. Reduce to a simmer for 5 minutes.
  • Roll the dough out into an 8 inch disk that is 1/2-inch thick. Cut the dough into 1 inch pieces and drop the dumplings into the simmering broth. Stir frequently until all the dumplings are added.
  • Simmer the dumplings for 10 minutes and serve.

For more Diabetes Friendly recipes, visit diabetes.org.

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