Comfort Food Without The Guilt

Warm up with this family-style meal that skimps on calories but not flavor.

Skinny Chicken and Dumplings, Image by Rachel Johnson

Skinny Chicken and Dumplings

Don’t sacrifice flavor for calories. Try incorporating more veggies and cutting unnecessary fats in your favorite meals. Here, no cream is necessary, just fresh herbs and pillowy dumplings.

Serves: 4–5

Total Time: 45 minutes

1 tablespoon extra-virgin olive oil

1 teaspoon dried thyme, divided

1/2 teaspoon dried tarragon, divided

1 cup diced celery

1 cup diced carrots

1 medium onion, chopped

2 garlic cloves, minced

3 cups unsalted chicken stock

1 pound skinless, boneless chicken thighs, chopped into 1-inch pieces

1 teaspoon kosher salt, divided

1/2 teaspoon black pepper

1 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon paprika

2 tablespoons cold, unsalted butter, chopped into small pieces

1/2 cup milk

Fresh Italian parsley, garnish (optional)

1. Heat a large, heavy-bottomed pot over medium-high heat; add oil to pan. Add 1/2 teaspoon thyme, 1/2 teaspoon tarragon, celery, carrots, onion and garlic; sauté 8 minutes or until vegetables are slightly softened. Add chicken stock; bring to a boil.

2. Season chicken with 1/2 teaspoon salt and pepper. Add to stock mixture; reduce heat to a simmer. Cover with a lid; cook 15 minutes.

3. To make dumplings, combine flour, baking powder, paprika, remaining thyme, tarragon and salt. Using a fork (or pastry blender), cut butter pieces into the flour until coarse, pea-sized bits form throughout the mixture. Add milk; stir just until a dough comes together.

4. Drop pieces of dough (about 2 teaspoons), one at a time, into chicken soup. Simmer another 5 minutes or until dumplings are cooked through. Divide into bowls; garnish with parsley, if desired.


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