Chicken and Dumplings

		Sat Fat	Fat	Chol	Carb	Calories
4-5	Chicken Breasts	0	5	275	0	550
2 quarts	Chicken Broth	2	4	0	2	80
6	Celery Sticks (sliced)	0	0	0	0	36
6	Carrots (sliced)	0	0	0	0	150
1	Onion (diced)	0	0	0	0	44
3 tbsp	Canola Oil	3	42	0	0	360
1 ½ tsp	Thyme	0	0	0	0	0
⅔ cup	Flour	0	0	0	38	130
1 ½ cup	Peas (cooked)	0	0	0	36	200
½ cup	Parsley (minced)	0	0	0	0	0
	Salt (to taste)	0	0	0	0	0

	Dumplings
2 cups	Flour	0	0	0	184	400
2 tsp	Baking Powder	0	0	0	0	0
½ tsp	Salt	0	0	0	0	0
2 tbsp	Promise Light	2	10	0	0	90
¾ cup	Milk	0.7	1.9	8	8	84

	Total (g):	7.7	62.9	283	268	2124
	Servings:	8
	Per Serving (g):	1	7.9	35	34	266

Directions

Heat the chicken stock to a gentle simmer in a medium pot.
In a skillet, brown the chicken pieces
Put the chicken pieces into the pot of simmering stock. Poach the chicken in the stock until cooked through, about 20 minutes or so.
Remove the chicken pieces and set on a tray to cool for a few minutes.
When the chicken pieces are cool to touch, cut into 2-inch chunks. Set aside.

Using a large pot, heat to medium-high. When the pot is hot, add the onion, celery, carrot and thyme and sauté until soft, but not browned, about 4-5 minutes.
Add the flour and stir well.
Reduce the heat to medium-low and stir the flour vegetable mixture constantly for 2-3 minutes. Do not let it burn.

Get a ladle ready and have the pot of simmering chicken stock nearby.
Add a ladle of hot chicken stock to and stir well. It will be goopy. Add another ladle, then another, stirring all the while, until the broth comes together.
Add the rest of the chicken stock, the reserved chicken meat.
Increase the heat and bring to a simmer, then reduce the heat to maintain a gentle simmer while you make the dumplings.

Make the dumpling batter by whisking together flour, baking powder, and salt in a medium bowl.
Add (optional) chopped fresh herbs.
Add melted butter and milk to the dry ingredients. Gently mix with a wooden spoon until mixture just comes together. (Note: do not overmix! or your dumplings will turn out too dense.)

Drop dumpling batter into the simmering stew by heaping teaspoonfuls, over the surface of the stew. (Note that the dumplings will easily double in size as they cook.)
Cover and simmer until dumplings are cooked through, about 15 minutes.
Once you have covered the pan, do not uncover and peek while the dumplings are cooking! In order for the dumplings to be light and fluffy, they must steam, not boil.
Uncovering the pan releases the steam.
If after 15 minutes they are still not cooked through (use a toothpick or skewer to test) cover pan again, and cook for another 5 to 10 minutes.

Gently stir in peas and parsley.
Add more salt to taste.
Ladle portions of meat, sauce, vegetables, and dumplings into soup plates and serve.
Note that the stew will continue to thicken the longer it sits.

A good, filling recipe.
Chicken stock can be homemade, prepackaged, or use chicken bullion. The calories above use prepackaged broth.
Original Recipe: http://www.simplyrecipes.com/recipes/chicken_and_dumplings