Chicken Stew With Onion Dumplings Recipe

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Ingredients:

Serving

1/4 cup flour
1/2 cup evaporated skim milk
1/2 tsp hot sauce
1/4 tsp salt
1 tsp olive oil
2 stalks celery, chopped
1 medium onion, chopped
1 cup baby carrots , split lengthwise
3/4 cup boneless skinless chicken thighs, cut into 3/4 inch pieces (you can use breasts but the final dish will be a bit drier)
1/2 tsp italian seasoning
1 (14 oz) can fat free chicken broth
1/3 cup water
1 cup frozen peas
3/4 cup skim milk
4 scallions, chopped
1/2 cup plain breadcrumbs
2 tsp baking powder
1 tsp dry mustard
1 cup all-purpose flour

Directions:

In a small bowl whisk together the flour, evaporated milk, hot sauce and salt until well blended. Reserve.
In a large non-stick skillet, heat 1 teaspoon of oil over medium heat. Add the celery, onions and carrots. Cook for 8 minutes until the vegetables soften. Add the chicken and Italian seasoning and cook 4-5 minutes until the chicken is opaque.
Add the broth and water and bring to a simmer. Whisk the milk and flour mix one last time and stir into the skillet. Let the pan return to a simmer and cook an additional 3 minutes until the liquid is somewhat thickened.
Add peas.
Meanwhile, in a medum bowl mix together the tablespoon of oil, skim milk and scallions together. Stir in 1 cup flour breadcrumbs, baking powder and mustard.
With a large spoon, drop the dough by spoonfuls (12 in all) onto the top of the simmering stew. If possible oplace the dumplings 1 inch apart. Cover and cook for 8 minutes. Resist the urge to lift the lid as that toughens the dumplings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	312.03 Kcal (1306 kJ)
Calories from fat	33.99 Kcal
		% Daily Value*
Total Fat	3.78g	6%
Cholesterol	1.52mg	1%
Sodium	604.71mg	25%
Potassium	790.81mg	17%
Total Carbs	57.78g	19%
Sugars	11.37g	45%
Dietary Fiber	7.45g	30%
Protein	10.76g	22%
Vitamin C	14.8mg	25%
Vitamin A	0.6mg	20%
Iron	2.8mg	16%
Calcium	350mg	35%

Amount Per 100 g
Calories	88.87 Kcal (372 kJ)
Calories from fat	9.68 Kcal
		% Daily Value*
Total Fat	1.08g	6%
Cholesterol	0.43mg	1%
Sodium	172.22mg	25%
Potassium	225.22mg	17%
Total Carbs	16.45g	19%
Sugars	3.24g	45%
Dietary Fiber	2.12g	30%
Protein	3.06g	22%
Vitamin C	4.2mg	25%
Vitamin A	0.2mg	20%
Iron	0.8mg	16%
Calcium	99.7mg	35%

* 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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