Ingredients
- Cooking spray
- 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
- 3/4 cup (1/4-inch) diagonally cut celery
- 1/2 cup (1/4-inch) diagonally cut carrot
- 1/2 cup chopped onion
- 1/8 teaspoon dried thyme
- 3 parsley sprigs
- 1 bay leaf
- 3 cups fat-free, less-sodium chicken broth
- 2.25 ounces all-purpose flour (about 1/2 cup)
- 1 tablespoon chopped fresh parsley
- 1/4 teaspoon baking powder
- 1/4 teaspoon salt
- 1/4 cup 1% low-fat milk
Preparation
1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm. Add celery and next 5 ingredients (through bay leaf) to pan; sauté 5 minutes or until onion is tender. Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes.
2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf.
Nutritional Information
Calories: 285 (16% from fat)
Fat: 5.2g (sat 1.5g,mono 1.9g,poly 1.2g)
Protein: 25g
Carbohydrate: 35.2g
Fiber: 3.1g
Cholesterol: 55mg
Iron: 3.4mg
Sodium: 596mg
Calcium: 133mg