Old-Fashioned Chicken & Dumplings
"Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don't use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts...."
INGREDIENTS
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1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
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2/3 cup all-purpose flour
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2 tablespoons canola oil, divided
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2 large carrots, diced
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2 stalks celery, diced
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1 large onion, diced
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1 tablespoon poultry seasoning
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1/2 teaspoon salt
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1/2 teaspoon freshly ground pepper
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2 14 ounce cans reduced-sodium chicken broth
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1 cup water
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1 1/2 cups frozen peas, thawed
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1 cup whole-wheat pastry flour
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1/2 cup all-purpose flour
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1 teaspoon poultry seasoning
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1/2 teaspoon baking soda
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1/4 teaspoon salt
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3/4 cup nonfat buttermilk, (see Tip)
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