Chicken and Dumplings

Courtesy of: weightwatchers.com

PointsPlus® Value:    6
Servings:  6

 

Ingredients

 
  1 1/4 pound(s) uncooked boneless skinless chicken breast, cut into 1-inch pieces   
  1/8 tsp table salt, or to taste   
  1/8 tsp black pepper, or to taste   
  2 Tbsp all-purpose flour   
  1/2 tsp table salt   
  1/4 tsp black pepper   
  2 tsp vegetable oil   
  4 medium leek(s), white and light green parts only), thinly sliced   
  4 medium shallot(s), thinly sliced   
  2 medium carrot(s), sliced into thin rounds   
  2 stalk(s) celery, sliced (medium)   
  1 leaf/leaves bay leaf   
  1 tsp thyme, fresh   
  2 1/2 cup(s) fat-free chicken broth   
  2 Tbsp all-purpose flour   
  2 Tbsp uncooked cornmeal   
  3/4 tsp baking powder   
  1/4 tsp table salt   
  1 1/2 tsp parsley, minced   
  1/4 cup(s) low-fat milk   
  1/2 cup(s) apple juice   
  1/2 cup(s) frozen green peas, thawed   

Instructions

  • Season chicken with 1/8 teaspoon each salt and pepper. Mix flour with 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle chicken with 1 tablespoon of seasoned flour. In a large skillet, heat oil and lightly brown chicken. Remove from pan.
  • In the same skillet, sauté leeks and shallots until lightly golden, about 3 minutes. Add carrots, celery, bay leaf and thyme and cook another 3 minutes. Stir in remaining tablespoon of seasoned flour and it cook until it begins to color, about 1 minute. Pour in chicken broth and apple juice. Return chicken to pot. Bring to boil; reduce heat and simmer, partially covered, until chicken is cooked through, 5 to 7 minutes.
  • Meanwhile to make dumplings, sift 2 tablespoons flour, cornmeal, baking powder and 1/4 teaspoon salt together into a bowl. Stir in parsley. With a fork, stir in milk until dough just comes together. Drop dumpling mixture with a teaspoon into chicken mixture. Simmer, covered, about 6 to 8 minutes. Add peas, and cook until dumplings are done, another 2 to 4 minutes. Serve in six 1-cup portions.

 

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