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Healthy Chicken and Dumplings Recipe

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Healthy Chicken and Dumplings Recipe: A Comforting and Nutritious Delight

Introduction

In the world of comfort food, few dishes evoke nostalgia and warmth quite like chicken and dumplings. This timeless classic, cherished by generations, has been reimagined into a healthier version that retains all the flavor and comfort. In this article, we will explore how to make a healthy chicken and dumplings recipe that is not only delicious but also nutritious.

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Why Choose a Healthy Version?

Before diving into the recipe, let’s understand why opting for a healthier chicken and dumplings recipe is a great idea.

1. Health Benefits

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Traditional chicken and dumplings can be high in calories and unhealthy fats. By making a few simple substitutions, you can enjoy this dish guilt-free.

2. Dietary Restrictions

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Many people have dietary restrictions, such as gluten intolerance or a desire to reduce meat consumption. This recipe offers variations to cater to different dietary needs.

Ingredients

Let’s start by gathering the essential ingredients for our healthy chicken and dumplings:

For the Chicken Stew:

  • 1 pound boneless, skinless chicken breasts
  • 4 cups low-sodium chicken broth
  • 2 carrots, sliced
  • 2 celery stalks, diced
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

For the Dumplings:

  • 1 cup whole wheat flour
  • 1/2 cup almond flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup unsweetened almond milk
  • 2 tablespoons olive oil

Instructions

Now that we have our ingredients ready, let’s get cooking:

Preparing the Chicken Stew:

  1. In a large pot, heat olive oil over medium heat. Add chopped onions and garlic and sauté until fragrant.
  2. Add chicken breasts to the pot and cook until they are no longer pink.
  3. Pour in the chicken broth and add carrots, celery, bay leaf, dried thyme, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the vegetables are tender.

Making the Dumplings:

  1. While the stew is simmering, it’s time to prepare the dumplings. In a mixing bowl, combine whole wheat flour, almond flour, baking powder, and salt.
  2. Gradually add almond milk and olive oil to the dry ingredients, mixing until you have a soft dough.
  3. Roll the dough into small balls, about the size of a walnut.
  4. Drop the dumplings into the simmering stew, cover the pot, and let them cook for 15-20 minutes. They will puff up and become fluffy.

Serving Your Healthy Chicken and Dumplings:

Once your dumplings are cooked and the stew is flavorful, it’s time to serve this delightful dish. Ladle the chicken stew into bowls, making sure to include a generous serving of dumplings in each portion. Garnish with fresh herbs if desired.

Conclusion

In conclusion, this healthy chicken and dumplings recipe allows you to indulge in the comforting flavors of a beloved classic while keeping your health and dietary preferences in mind. With wholesome ingredients and a few smart substitutions, you can savor the rich taste of chicken and dumplings without any guilt.

Frequently Asked Questions (FAQs)

  1. Can I use a different type of flour for the dumplings? Absolutely! You can experiment with various flours like whole wheat, all-purpose, or even gluten-free options, depending on your dietary needs.
  2. Can I use bone-in chicken for more flavor? Certainly! Bone-in chicken can add extra flavor to the stew, but remember to adjust the cooking time accordingly.
  3. Are there vegetarian alternatives to chicken in this recipe? Yes, you can substitute chicken with tofu, tempeh, or your favorite meat alternative for a vegetarian version.
  4. Can I freeze leftover chicken and dumplings? Yes, you can freeze them in an airtight container for up to three months. Just be sure to thaw and reheat them properly.
  5. What other vegetables can I add to the stew? Feel free to get creative with vegetables. Peas, green beans, or mushrooms can be great additions to the stew.

So, why wait? Gather your ingredients, follow the steps, and enjoy a bowl of healthy chicken and dumplings that will warm your heart and nourish your body.

Source: supergoldenbakes.com

Healthy Chicken and Dumplings Recipe

Healthy Chicken and Dumplings Recipe

Yield: 4
Prep Time: 15 minutes
Cook Time: 45 minutes

In the world of comfort food, few dishes evoke nostalgia and warmth quite like chicken and dumplings. This timeless classic, cherished by generations, has been reimagined into a healthier version that retains all the flavor and comfort. In this article, we will explore how to make a healthy chicken and dumplings recipe that is not only delicious but also nutritious.

Ingredients

For the chicken casserole:

  • Olive oil or low calorie cooking spray
  • 4 large chicken breasts or 8 skinless chicken thighs , cubed
  • 2 onions , diced
  • 3 garlic cloves , minced
  • 3 leeks , white parts only, diced
  • 2 celery sticks , diced
  • 450 g | 1 lb potatoes , peeled and cubed
  • 1 tbsp Dijon Mustard
  • 630 ml | 2 ⅔ cups chicken stock made with 2 stock cubes
  • 1 sprig fresh rosemary
  • 2 bay leaves
  • ½ tsp salt
  • 450 g | 1 lb mixed frozen vegetables (peas, corn, carrots etc)
  • 1 tbsp cornflour diluted in 1 tbsp cold water , to thicken stew
  • Salt and pepper to season , to taste
  • Chopped parsley or rosemary to garnish optional

For the dumplings:

  • 125 g | 1 cup self raising flour
  • 125 g | ½ cup fat free yogurt
  • 1 tbsp chopped parsley or chives
  • 2 tbsp grated Parmesan (healthy extra)
  • 1 tsp garlic granules
  • ½ tsp salt
  • A little water , if needed, to bind

Instructions

    Hob Method

  • Spritz a lidded casserole dish with olive oil or low calorie cooking spray such as Fry light.
  • Add the onions, garlic, leeks, celery and potatoes and stir for a few minutes. Add a splash of hot chicken stock if the pan gets too hot and dry.
  • Stir in the mustard. Add the chicken and stir to combine.
  • Add the salt and a few turns of the pepper mill, a sprig of rosemary and two bay leaves and finally the stock (a.k.a chicken broth).
  • Bring to a simmer, cover and cook on the hob over low heat for 20 minutes.
  • Meanwhile prepare the dumplings: combine flour, herbs, Parmesan, salt and garlic granules in a bowl.
  • Stir in the yoghurt and then use your hands to briefly knead in the bowl until the dough comes together. Add a little water if it’s too dry and crumbly.
  • Divide the dough into 8 portions and roll into balls.
  • Uncover the pot and stir in the mixed frozen vegetables (I used peas, corn, carrots and green beans).
  • Add the cornflour slurry and stir it in. Pop the dumplings on top of the stew.
  • Cover and cook for a further 15 minutes until the dumplings are plump and cooked through.
  • Remove and discard the bay leaves and rosemary. Check the seasoning and add salt and pepper if needed. Scatter with chopped parsley or rosemary and serve.

Slow Cooker Method

  • Add all the ingredients apart from the frozen vegetables into your slow cooker and stir to combine. Cover and cook for three hours on HIGH (or up to 7 hours on LOW).
  • Uncover and stir in the frozen vegetables. Pop the dumplings on top, cover and cook for another hour on HIGH or until the dumplings are fluffy and cooked through.
  • Remove and discard the bay leaves and rosemary. Check the seasoning, add chopped herbs and serve.

Notes

If you wish to use only fresh vegetables, replace the frozen vegetables with equal amounts fresh. Add two carrots peeled and diced in with the other vegetables in step 2. Stir in 100g /3 ½ oz each of fresh corn and peas with step 10.

Freezing Instructions

This recipe is suitable for freezing if you use only fresh vegetables (see recipe notes) and without the dumplings for up to two months. Cool completely and portion into suitable freezer containers. 

Defrost overnight in the fridge and reheat on the stove until the dish is hot all the way through before serving.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

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