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Hearty Chicken and Dumplings Lightened-Up (Food Network Kitchens) Recipe

Hearty Chicken and Dumplings Lightened-Up (Food Network Kitchens) Recipe

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Hearty Chicken and Dumplings Lightened-Up (Food Network Kitchens)

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Ingredients:

Serving

1 tbsp olive oil
2 stalks celery, finely chopped
1 medium carrot, finely chopped
1 onion, finely chopped
2 cloves garlic, finely chopped
4 cups low-sodium chicken broth
3/4 cup rolled oats
1/2 cup all-purpose flour
1/2 tsp baking powder
1/2 tsp finely grated lemon zest
kosher salt and freshly ground black pepper
1 tbsp unsalted butter, cut into small pieces
2 cups trimmed and halved green beans
1 lb boneless skinless chicken breasts , cut into 1 1/2-inch pieces
1/4 cup finely chopped fresh dill

Directions:

Heat the olive oil in a medium Dutch oven over medium-high heat. Add the celery, carrots, garliconions and cook, stirring, until the vegetables are softened, 5 minutes. Add the broth and bring to a simmer. Cook, stirring occasionally, until the vegetables are tender, about 15 minutes.
Meanwhile, grind the oats in a food processor until fine. Combine with the flour, baking powder, zest, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Work in the butter with your fingers until only very small pieces remain. Stir in 1/2 cup ice water, a bit at a time, until a soft dough is formed. Let rest 10 minutes.
Drop cherry-size bits of the dumpling dough into the soup. Add the green beans and stir gently. Cook, stirring occasionally, until the dumplings are floating and cooked through and the beans are bright green and crisp-tender, about 12 minutes. Add the chicken and continue to cook until it is just cooked through, about 3 minutes. Remove from the heat, stir in the dill and season with salt and pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	497.75 Kcal (2084 kJ)
Calories from fat	155.1 Kcal
		% Daily Value*
Total Fat	17.23g	27%
Cholesterol	74.52mg	25%
Sodium	604.05mg	25%
Potassium	1026.78mg	22%
Total Carbs	57.72g	19%
Sugars	15.11g	60%
Dietary Fiber	6.33g	25%
Protein	34.48g	69%
Vitamin C	10.7mg	18%
Vitamin A	0.2mg	6%
Iron	2.1mg	12%
Calcium	110.9mg	11%

Amount Per 100 g
Calories	90.75 Kcal (380 kJ)
Calories from fat	28.28 Kcal
		% Daily Value*
Total Fat	3.14g	27%
Cholesterol	13.59mg	25%
Sodium	110.14mg	25%
Potassium	187.21mg	22%
Total Carbs	10.52g	19%
Sugars	2.75g	60%
Dietary Fiber	1.15g	25%
Protein	6.29g	69%
Vitamin C	2mg	18%
Iron	0.4mg	12%
Calcium	20.2mg	11%

* 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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