Yosemite Chicken Stew and Dumplings
The cornmeal dumplings add heartiness to this delicious, low-fat meal.
PREP TIME :
1 HOUR 30 MINS
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
- 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.
- Remove chicken and vegetables from broth. Set aside.
- 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.
- Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight- fitting lid. Pour the mixture into the pot.
- Cook, stirring constantly, until the mixture comes to a boil and is thickened.
- Add the basil, peas, and reserved vegetables to the pot; stir to combine. Add chicken, and heat slowly to boiling while preparing cornmeal dumplings.
- 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.
- 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.
- 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.