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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.

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