Chicken & Dumplings

EatingWell - - GOOD FOOD FAST -

AC­TIVE: 35 min TO­TAL: 1 hr 25 min

Whole-wheat pas­try flour gives th­ese dumplings a prom­i­nent nut­ti­ness that to­tally fits in with the sa­vory chicken stew.

4 cups un­salted chicken broth

2 cups wa­ter

11/4 tea­spoons kosher salt

1 bay leaf

3 bone-in chicken breasts (1 pound each)

1 ta­ble­spoon but­ter

1 cup chopped car­rot

1 cup chopped cel­ery

1 cup all-pur­pose flour plus

2 ta­ble­spoons, di­vided, plus more for dust­ing

1 cup whole-wheat pas­try flour plus 2 ta­ble­spoons, di­vided

2 tea­spoons bak­ing pow­der

1 cup whole milk

3/4 tea­spoon ground pep­per

2 ta­ble­spoons chopped fresh thyme

1. Com­bine broth, wa­ter, salt and bay leaf in a large pot. Cover and bring to a boil over high heat. Add chicken, re­duce heat to medium, cover and sim­mer un­til an in­stant-read ther­mome­ter in­serted in the thick­est part of the chicken reg­is­ters 165°F, 22 to 25 min­utes. Trans­fer the chicken to a clean cut­ting board; dis­card the bay leaf. Shred the chicken into bite-size pieces and trans­fer to a bowl. Dis­card the bones. Re­serve the broth mix­ture in the pot.

2. Melt but­ter in a small skil­let over medi­umhigh heat un­til foamy. Add car­rot and cel­ery and cook, stir­ring of­ten, un­til ten­der, 10 to 12 min­utes. Add to the chicken in the bowl and stir to com­bine.

3. Whisk 1 cup each all-pur­pose and whole­wheat flour with bak­ing pow­der in a large bowl. Add milk and stir un­til just com­bined. Let the dough stand for 10 min­utes.

4. Roll out the dough on a floured work sur­face to 1/4-inch thick­ness. Cut into 11/2-inch square dumplings.

5. Mea­sure 1/2 cup of the re­served broth mix­ture into a small bowl. Add the re­main­ing 2 ta­ble­spoons each all-pur­pose and whole-wheat flour; whisk un­til smooth. Re­turn the mix­ture to the large pot, whisk­ing to in­cor­po­rate. Bring to a sim­mer over medium heat. Add the dumplings and sim­mer, stir­ring oc­ca­sion­ally, for 10 min­utes. Stir in the chicken mix­ture and sea­son with pep­per; sim­mer for 1 minute. Serve sprin­kled with thyme.

SERVES 6: 2 cups each

CAL 460 / FAT 8G (SAT 3G) / CHOL 117MG / CARBS 52G / TO­TAL SUG­ARS 4G (ADDED 0G) / PRO­TEIN 43G / FIBER 6G / SODIUM 761MG / POTAS­SIUM 910MG.

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