Chicken and Dumpling Soup Recipe

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Ingredients:

Serving

3/4 lb boneless skinless chicken breasts, cut into 1-inch cubes
1/4 tsp salt
1/8 tsp pepper
2 tsp olive oil
1/4 cup king arthur unbleached all-purpose flour
4 cups reduced-sodium chicken broth, divided
1 cup water
2 cups frozen french-cut green beans
1-1/2 cups sliced onions
1 cup shredded carrots
1/4 tsp dried marjoram
2/3 cup reduced-fat biscuit/baking mix
1/3 cup cornmeal
1/4 cup shredded reduced-fat cheddar cheese
1/3 cup fat-free milk

Directions:

Sprinkle chicken with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add chicken; cook and stir until no longer pink. Remove from heat.
In a large saucepan, whisk flour and 1/2 cup broth until smooth. Stir in water and remaining broth. Add beans, onions, carrots and marjoram. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Add chicken; return to a simmer.
Meanwhile, in a small bowl, mix biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 portions on top of the simmering soup. Reduce heat to low; cover and cook 15 minutes or until a toothpick inserted in center of dumpling comes out clean. Yield: 4 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	484.82 Kcal (2030 kJ)
Calories from fat	102.14 Kcal
		% Daily Value*
Total Fat	11.35g	17%
Cholesterol	56.1mg	19%
Sodium	1430.74mg	60%
Potassium	862.65mg	18%
Total Carbs	65.44g	22%
Sugars	13.65g	55%
Dietary Fiber	4.85g	19%
Protein	29.11g	58%
Vitamin C	11.1mg	18%
Vitamin A	0.3mg	11%
Iron	0.8mg	5%
Calcium	221.9mg	22%

Amount Per 100 g
Calories	77.62 Kcal (325 kJ)
Calories from fat	16.35 Kcal
		% Daily Value*
Total Fat	1.82g	17%
Cholesterol	8.98mg	19%
Sodium	229.08mg	60%
Potassium	138.12mg	18%
Total Carbs	10.48g	22%
Sugars	2.19g	55%
Dietary Fiber	0.78g	19%
Protein	4.66g	58%
Vitamin C	1.8mg	18%
Vitamin A	0.1mg	11%
Iron	0.1mg	5%
Calcium	35.5mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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