- 1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
- 2/3 cup all-purpose flour
- 2 tablespoon canola oil, divided
- 2 large carrots, diced
- 2 stalks celery, diced
- 1 large onion, diced
- 1 tablespoon poultry seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 14-ounce c reduced-sodium chicken broth
- 1 cup water
- 1 1/2 cups frozen peas, thawed
- 1 cup whole-wheat pastry flour
- 1/2 teaspoon baking soda
- 3/4 cup nonfat buttermilk, (see Tip)
Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.
Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.
To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.
Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.
- Serving: Per serving
- Calories: 463
- Carbohydrates: 45g
- Fat: 15g
- Protein: 34g
- Dietary Fiber: 6g
- Saturated Fat: 3g
- Monounsaturated Fat: 7g
- Cholesterol: 91mg
- Potassium: 412mg
- Sodium: 629mg
- Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
- Carbohydrate Servings: 2 1/2