Makes: 6 servings (1 1/3 cups stew & 3 dumplings each)
Active Time: 45 minutes
Total Time: 1 hour
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 2/3 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.
TIPS & NOTES
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: 463 calories; 15 g fat (3 g sat, 7 g mono); 91 mg cholesterol; 45 g carbohydrates; 34 g protein;6 g fiber; 629 mg sodium; 412 mg potassium.
Nutrition Bonus: Vitamin A (100% daily value), Selenium (36% dv), Iron (20% dv), Vitamin C (15% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat