Chicken and Dumpling Soup-Lower Fat Recipe

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Ingredients:

Serving

3/4 lb boneless skinless chicken breast, cut into 1-inch cubes
1/4 tsp salt
1/8 tsp pepper
2 tsp olive oil
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 coarsley shredded carrot
1/4 tsp dried marjoram
2/3 cup bisquick reduced-fat baking mix
1/3 cup cornmeal
1/4 cup shredded reduced-fat cheddar cheese
1/3 cup skim milk

Directions:

Sprinkle chicken with salt and pepper. In a nonstick skillet, saute chicken in oil until browned and juices run clear.
In a large saucepan, combine flour and 1/2 cup broth until smooth. Stir in water and remaining broth. Add the carrots, marjoram and chicken. Bring to a boil. Reduce heat, cover and simmer for 10 minutes.
Meanwhile, in a small combine the biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 rounds onto simmering soup.
Cover and simmer for 15 minutesr until a toothpick inserted in a dumpling comes out clean (do not lift the cover while simmering).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	292 Kcal (1223 kJ)
Calories from fat	71.88 Kcal
		% Daily Value*
Total Fat	7.99g	12%
Cholesterol	54.53mg	18%
Sodium	1216.52mg	51%
Potassium	705.74mg	15%
Total Carbs	29.93g	10%
Sugars	5.92g	24%
Dietary Fiber	3.6g	14%
Protein	25.68g	51%
Vitamin C	9.2mg	15%
Iron	1.3mg	7%
Calcium	264.7mg	26%

Amount Per 100 g
Calories	52.39 Kcal (219 kJ)
Calories from fat	12.9 Kcal
		% Daily Value*
Total Fat	1.43g	12%
Cholesterol	9.78mg	18%
Sodium	218.27mg	51%
Potassium	126.62mg	15%
Total Carbs	5.37g	10%
Sugars	1.06g	24%
Dietary Fiber	0.65g	14%
Protein	4.61g	51%
Vitamin C	1.7mg	15%
Iron	0.2mg	7%
Calcium	47.5mg	26%

* 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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