Chicken and Potato Dumplings
- 2 teaspoons olive oil
- 1 lb. skinless boneless chicken thighs, cut into 1-inch pieces
- 1 onion, chopped
- 3 ribs celery, cut into ½ -inch thick slices
- 2 carrots cut into ½-inch thick slices
- 1 parsnip, cut into 1/4–inch thick slices
- 1 teaspoon fresh thyme or ¼ teaspoon dried
- 6 sprigs fresh parsley, chopped
- 5 cups low-sodium chicken broth
- 1 cup all-purpose flour
- ¾ cup dehydrated potato flakes (instant mashed potatoes from a box)
- ¾ teaspoon baking powder
- ¾ teaspoon salt, divided
- 1 cup nonfat milk
- ¼ teaspoon black pepper
- In an 8-quart saucepan or pot over medium-high heat, heat oil. Add chicken and cook, turning occasionally, until browned, about 4 minutes. Transfer chicken to a plate and set aside. Return the saucepan to the heat and stir in the onion, celery, parsnip, thyme and parsley. Cook, stirring occasionally, until vegetables are just starting to soften, about 3 minutes. Add the reserved chicken and broth. Bring to boiling then reduce heat to medium-low, cover and simmer until chicken and vegetables are very tender, about 40 minutes.
- Meanwhile, in medium bowl, combine flour, potato flakes, baking powder and ¼ teaspoon of the salt. Add milk and stir until just moistened. Drip batter by 16 heaping teaspoons onto the broth mixture. Cover, return to a simmer and cook until dumplings are cooked through, 12 to 14 minutes.*
- Remove from the heat and stir the remaining ½ teaspoon salt and pepper into the chicken mixture. Divide among 4 bowls. Garnish with additional chopped parsley.
*Do not lift the lid as the dumplings are cooking!
Nutritional Analysis per serving: 421 calories, 31 g protein, 47 g carbohydrates, 11 g fat, 3 g saturated fat (24% of calories from fat), 77 mg cholesterol, 4 g fiber, 746 mg sodium.