This low sodium, lean-chicken version is rich in flavor,but includes only 2 grams of saturated fat and a realtively slim 385 calories.
Heat 6-quart Dutch oven on medium-high until hot. Season chicken with1/4 teaspoon each salt and freshly ground black pepper. To pot, add 1 tablespoon oil, then chicken. Cook 2 to 3 minutes or until chicken is no longer pink on the outside, stirring. Transfer chicken to bowl; reduce heat to medium.
To the same pot, add remaining oil; stir incarrots, celery, and onion. Cook 5to 7 minutes or until onion is translucent, stirring occasionally. Add broth, rosemary, and 2 cups water; heat to simmering.
In a small bowl, whisk flour, soda, and 1/8 teaspoon salt. With fork, cut in shortening until mixture forms coarse crumbs. Stir in milk just until dough forms.
Stir chicken into simmering broth; cook 2 minutes. Stir in peas; cook 1 minute longer. With slotted spoon, transfer chcken and the vegetables to large bowl. Do not remove pot from heat.
Drop dough into pot by teaspoons. Cover, simmer 5 minutes. Uncover; simmer 3 to 5 minutes longer or until dumplings are cooked through.
Spoon dumplings and broth over chicken mixture. Divide among bowls, and garnish with parsley.
Each serving: About 385 calories, 39 grams protein, 31 grams carbohydrates, 11 grams total fat (2 grams saturated fat) 6 grams fiber, 83 mg cholesteroal, 789 mg sodium
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Serving Size: 1 Serving (428g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 351 | ||
Calories from Fat: 87 (25%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.7g | 13 % | |
Saturated Fat 1.5g | 8 % | |
Monounsaturated Fat 3.7g | ||
Polyunsanturated Fat 2g | ||
Cholesterol 83.9mg | 26 % | |
Sodium 294.6mg | 10 % | |
Potassium 735.3mg | 19 % | |
Total Carbohydrate 25.4g | 7 % | |
Dietary Fiber 4.1g | 16 % | |
Sugars, other 21.3g | ||
Protein 38.3g | 55 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 351
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