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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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This healthy version of old-fashioned chicken dish contains skinless chicken thighs that are cooked in a mixture of carrot, leek, parsnip, celery and peas and topped with a low-fat dumpling mixture. Ingredients:
3 tablespoons canola oil |
1/3 cup all-purpose flour |
3/4 teaspoon salt |
1/2 teaspoon freshly ground black pepper |
4 skinless chicken thighs (about 12 ounces) |
4 cups thinly sliced leek, rinsed and drained |
4 cups low-sodium, fat-free chicken broth |
1 1/2 cups baby carrots, cut diagonally into 1/2-inch pieces |
1/2 cup chopped parsnip |
1/2 cup chopped celery |
1 teaspoon chopped fresh thyme |
1 bay leaf |
1/2 cup frozen petite peas, thawed |
1 1/3 cups all-purpose flour |
2 teaspoons baking powder |
1/4 teaspoon salt |
3/4 cup plus 1 tablespoon whole milk |
2 tablespoons chopped fresh chives |
Directions:
1. Heat the oil in a large, heavy-bottomed Dutch oven over medium-high heat. Combine the flour, salt, and pepper in a medium bowl. Dredge the chicken in flour mixture, and turn to coat; shake off excess flour. Add the chicken to the pot; cook 3 minutes on each side, or until well-browned. Transfer chicken to a plate.
2. Add leeks to pot; cook over medium heat 2 minutes, stirring frequently. Return chicken to pot, and stir in broth, carrots, parsnips, celery, thyme, and bay leaf. Bring to a boil. Partially cover; reduce heat. Simmer 15 minutes, or until chicken is cooked. Remove chicken from pan. Pull the meat from bones; discard bones. Return the chicken to the pot, and stir in peas.
3. To prepare the dumplings, sift together the flour, baking powder, and salt 3 times (this makes the dumplings very light). Combine the flour mixture, milk, and chives, and stir until moist.
4. Drop dough by 3 tablespoonfuls into a barely simmering chicken mixture. Cover and cook over medium-low heat 12 minutes, or until the dumplings are done (do not bring to a boil, or the dumplings will break up).
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