Yosemite Chicken Stew and Dumplings

Yosemite Chicken Stew and Dumplings

The cornmeal dumplings add heartiness to this delicious, low-fat meal.

CAL/SERV :

307

PREP TIME :

20 MINS

YIELDS :

6 SERVINGS

COOK TIME:

1 HOUR 30 MINS

INGREDIENTS

For the stew:

  • 1 lb boneless, skinless chicken breast, cut into 1- inch cubes
  • ½ C coarsely chopped onion
  • 1 medium carrot, peeled and thinly sliced
  • 1 stalk celery, thinly sliced
  • ¼ tsp salt
  • Ground black pepper, to taste
  • 1 pinch ground cloves
  • 1 bay leaf
  • 3 C water
  • 1 tsp cornstarch
  • 1 tsp dried basil
  • 1 package (10 oz) frozen peas

For the dumplings:

  • 1 C yellow cornmeal
  • ¾ C sifted all- purpose flour
  • 2 tsp baking powder
  • ½ tsp salt
  • 1 C low-fat
  • (1 percent) or fat- free milk
  • 1 Tbsp vegetable oil

INSTRUCTIONS
  1. To prepare the stew: Place chicken, onion, carrot, celery, salt, black pepper, cloves, bay leaf, and water in a large pot. Heat to boiling; cover and reduce heat to simmer. Cook for about 30 minutes, until chicken is tender.
  2. Remove chicken and vegetables from broth. Set aside.
  3. Strain broth and skim fat; measure and, if necessary, add water to make 3 cups liquid. Set aside 1 cup (see next step), and return the rest of the broth to the pot.
  4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight- fitting lid. Pour the mixture into the pot.
  5. Cook, stirring constantly, until the mixture comes to a boil and is thickened.
  6. Add the basil, peas, and reserved vegetables to the pot; stir to combine. Add chicken, and heat slowly to boiling while preparing cornmeal dumplings.
  7. To prepare the dumplings: Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl. In a separate bowl, mix together the milk and oil.
  8. Add milk mixture all at once to the dry ingredients; stir just enough to moisten the flour and evenly distribute the liquid. Dough will be soft.
  9. Drop by full tablespoons on top of the stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering, and steam for about 20 minutes.

Nutrition (per serving):

Calories 307, Total fat 5 g, Saturated fat 1 g, Cholesterol 43 mg, Sodium 471 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute