Light & Hearty Chicken & Dumplings
A wholesome twist on the classic chicken and dumplings, this Light & Hearty Chicken & Dumplings recipe offers a deliciously comforting dish with significantly reduced fat content. Based on a cherished recipe from 'Fat Free and Ultra Low Fat Recipes from Doris' Kitchen,' this dish is not only perfect for chilly nights but also great for any season. The addition of mushrooms adds depth of flavor, making it a favorite for those battling colds or simply craving a warm bowl of goodness. Enjoy the satisfying, low-fat dumplings that will change how you view traditional chicken soup!
8
Servings
150
Calories
14
Ingredients
Ingredients
Flour
1 cup (all-purpose flour, sifted)
Egg Whites
3 (lightly beaten)
1% Fat Cottage Cheese
1/2 cup (smooth)
Water
1/8 cup (room temperature)
Salt
1 pinch (to taste)
Boneless Skinless Chicken Breasts
4 (cut into chunks)
Chicken Broth
2 (14 ounce) cans (fat removed from top)
Water
3 cups (for the broth)
Medium Onion
1 (chopped)
Garlic Powder
1/4 teaspoon (to taste)
Celery
1/2 cup (finely chopped)
Poultry Seasoning
1/4 teaspoon (to taste)
Parsley
1 teaspoon (fresh or dried)
Salt and Pepper
to taste (to season)
Instructions
1
Spray a large pot with non-stick cooking spray, then add the chicken pieces and brown them over medium heat. Alternatively, you can cook the chicken breasts whole and cut them into chunks afterward for a juicier result.
2
Once browned, pour in the chicken broth and water, then add the chopped onions, garlic powder, celery, poultry seasoning, and parsley. Season with salt and pepper to taste.
3
Bring the mixture to a simmer over low heat and let it cook uncovered for about 30 minutes, allowing the flavors to meld.
4
While the chicken is simmering, prepare the dumplings. In a mixing bowl, beat together the egg whites and cottage cheese until well combined (lumps will disappear when cooked).
5
Add the water and salt to the mixture, stirring well to combine.
6
Slowly incorporate half of the flour, mixing with a spoon until just combined, then add the remaining flour and mix until a thick dough forms.
7
After 30 minutes of simmering the chicken, bring the broth to a rolling boil.
8
Using a tablespoon, drop spoonfuls of the dumpling dough into the boiling broth. Once all the dumplings are added, reduce the heat to low and cover.
9
Allow the dumplings to cook for 15 minutes without lifting the lid. For a thicker broth, you can remove the lid during the last few minutes of cooking.
10
Serve hot, and if desired, sprinkle with Molly McButter for an extra touch of flavor.
Nutrition Information
1g
Fat
12.5g
Carbs
18.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Light & Hearty Chicken & Dumplings?
It is a wholesome, low-fat version of the classic chicken and dumplings dish, perfect for comforting meals.
Who inspired this specific recipe?
This recipe is based on a version from 'Fat Free and Ultra Low Fat Recipes from Doris' Kitchen.'
How many servings does this recipe yield?
The recipe is designed to serve 8 people.
What are the primary ingredients for the low-fat dumplings?
The dumplings are made using sifted all-purpose flour, egg whites, 1% fat cottage cheese, water, and a pinch of salt.
Is this recipe considered low in fat?
Yes, it is very low in fat, containing only 1 gram of fat per serving.
How many calories are in one serving of this dish?
Each serving contains 150 calories.
Can I cook the chicken breasts whole?
Yes, cooking the chicken breasts whole and then cutting them into chunks afterward can lead to a juicier result.
How long do the dumplings need to cook in the broth?
The dumplings should cook for 15 minutes once added to the boiling broth.
Should I lift the lid while the dumplings are cooking?
No, you should keep the lid on for the full 15 minutes to allow them to cook properly through steaming.
What type of chicken is best for this recipe?
The recipe recommends using 4 boneless skinless chicken breasts.
What seasonings are used to flavor the broth?
The broth is flavored with garlic powder, poultry seasoning, fresh or dried parsley, salt, and pepper.
How can I make the broth thicker?
You can remove the lid during the final few minutes of cooking to help the broth thicken.
What makes these dumplings 'light' compared to traditional ones?
These dumplings use egg whites and low-fat cottage cheese instead of whole eggs or heavy fats like butter or shortening.
How much protein is in each serving?
Each serving provides 18.5 grams of protein.
What vegetables are included in the soup base?
The recipe calls for a medium chopped onion and half a cup of finely chopped celery.
How much flour is required for the dumpling dough?
The recipe requires 1 cup of sifted all-purpose flour.
What kind of cottage cheese is used?
The recipe uses 1/2 cup of 1% fat cottage cheese.
How long should the chicken simmer before adding the dumplings?
The chicken and broth mixture should simmer for approximately 30 minutes to meld the flavors.
Can I use dried parsley instead of fresh?
Yes, you can use either 1 teaspoon of fresh or dried parsley.
What is a suggested topping for extra flavor?
The recipe suggests sprinkling Molly McButter on top before serving for an extra touch of flavor.
How do I start the cooking process?
Start by spraying a large pot with non-stick cooking spray and browning the chicken over medium heat.
What is the expected consistency of the dumpling dough?
The dough should be thick once all the flour is incorporated.
How many grams of carbohydrates are in a serving?
There are 12.5 grams of carbohydrates per serving.
Is this recipe suitable for seasonal illnesses?
Yes, it is noted as a favorite for those battling colds due to its comforting nature.
What size chicken broth cans should I use?
The recipe uses two 14-ounce cans of chicken broth.
How much garlic powder is needed?
The recipe specifies 1/4 teaspoon of garlic powder, or to taste.
What should I do with the fat in the chicken broth?
The recipe recommends removing the fat from the top of the chicken broth cans.
Will the cottage cheese lumps stay in the dumplings?
No, any lumps in the cottage cheese will disappear once the dumplings are cooked.
How much poultry seasoning is used?
Use 1/4 teaspoon of poultry seasoning, or adjust according to your taste.
How is the dumpling dough added to the pot?
Use a tablespoon to drop spoonfuls of the thick dough into the rolling boiling broth.