Yosemite Chicken Stew and Dumplings
Skinless chicken is the basis of this delicious stew with cornmeal dumplings made with low-fat milk.
For the stew:
||skinless, boneless chicken meat, cut into 1-inch cubes|
||onion, coarsely chopped|
||carrot, peeled and thinly sliced|
||celery, thinly sliced|
||(10 oz) frozen peas|
For the cornmeal dumplings:
||sifted all-purpose flour|
||low-fat (1%) milk|
For the stew:
- Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
- Remove chicken and vegetables from broth. Strain broth.
- Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
- Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
- Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
- Add basil, peas, and reserved vegetables to sauce; stir to combine.
- Add chicken and heat slowly to boiling while preparing cornmeal dumplings.
For the dumplings:
Yield: 6 servings--Serving size: 1-1/4 cup stew with 2 dumplings
- Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
- Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
- Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.
Each serving provides:
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
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|Source: NHLBI - LDL lowering cholesterol diet|