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Thursday, January 01 2015

1 3/4   pounds   boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
2/3   cup   all-purpose flour
2    tablespoons   canola oil, divided
2      large carrots, diced
2    stalks  celery, diced
1      large onion, diced
1    tablespoon   poultry seasoning
1/2   teaspoon   salt
1/2   teaspoon   freshly ground pepper
2    14 ounce cans  reduced-sodium chicken broth
1    cup   water
1 1/2   cups   frozen peas, thawed
1    cup   whole-wheat pastry flour
1/2   cup   all-purpose flour
1    teaspoon   poultry seasoning
1/2   teaspoon   baking soda
1/4   teaspoon   salt
3/4   cup   nonfat buttermilk, (see Tip)
Toss chicken with 23 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.
Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.
To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.
Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Per Serving: cal. (kcal) 463, Fat, total (g) 15, chol. (mg) 91, sat. fat (g) 3, carb. (g) 45, Monosaturated fat (g) 7, fiber (g) 6, pro. (g) 34, vit. A (IU) 4859.02, vit. C (mg) 8.86, sodium (mg) 629, Potassium (mg) 412, iron (mg) 3.6, Vegetables () 1, Starch () 2.5, Lean Meat () 3, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email

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