Zutaten für Chicken Stew With Onion Dumplings
- ¼ cup all-purpose flour + 1 cup flour breadcrumbs
- Evaporated Skim Milk
- 1 teaspoon hot sauce
- ½ teaspoon salt
- Olive Oil
- 2 celery stalks (chopped)
- Onion
- Baby Carrots
- Boneless Skinless Chicken Thighs
- 1 teaspoon Italian seasoning
- Fat Free Chicken Broth
- 1 cup water
- Frozen Peas
- ½ cup skim milk
- ¼ cup chopped scallions
- Plain Breadcrumbs
- 1 teaspoon baking powder
- Dry Mustard
- All Purpose Flour
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Zubereitung von Chicken Stew With Onion Dumplings
- **Make the Dumpling Dough:** In a medium bowl, whisk together 1 tablespoon olive oil, ½ cup skim milk, and ¼ cup chopped scallions. Stir in 1 cup flour breadcrumbs, 1 teaspoon baking powder, and ½ teaspoon Dijon mustard until a soft dough forms.
- **Sauté Vegetables:** Heat 1 tablespoon olive oil in a large non-stick skillet over medium heat. Add 2 celery stalks (chopped), 1 medium onion (chopped), and 1 cup carrots (chopped). Cook for 8 minutes, until softened.
- **Cook Chicken:** Add 1.5 lbs boneless chicken breasts and thighs (cut into 1-inch pieces) and 1 teaspoon Italian seasoning to the skillet. Cook for 4-5 minutes, until chicken is opaque.
- **Simmer Stew:** Pour in 2 cups chicken broth and 1 cup water. Bring to a simmer.
- **Thicken Stew:** In a small bowl, whisk together ¼ cup all-purpose flour, ½ cup evaporated milk, 1 teaspoon hot sauce, and ½ teaspoon salt. Whisk this mixture once more and stir it into the simmering stew. Continue to simmer for 3 minutes, or until slightly thickened.
- **Add Peas:** Stir in 1 cup frozen peas.
- **Add Dumplings:** Drop spoonfuls of the dumpling dough onto the top of the simmering stew, spacing them about 1 inch apart.
- **Cook Dumplings:** Cover the skillet and cook for 8 minutes, or until the dumplings are cooked through. Resist the urge to lift the lid during cooking!
- Serve hot and enjoy!
Nutrition Information (Approximate per serving)
Sodium
41 g
Sugar
40g
Fat
2g
Carbs
19g
