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Chicken and Whole-Grain Dumplings

Chicken and Whole-Grain Dumplings



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Thanks to delicate whole-wheat pastry flour, these dumplings simmer to puffy, light perfection. This chicken recipe is the type that epitomizes the point I’ve tried to make in my book: You can rethink classic recipes using healthier whole grains, without compromising flavor or texture.

Ingredients

  • Cooking spray
  • 1 pound skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1 tablespoon canola oil
  • 1 cup chopped onion
  • 1 cup cubed peeled turnip
  • 3/4 cup thinly sliced celery
  • 3/4 cup chopped carrot
  • 1 tablespoon chopped fresh thyme
  • 4 cups unsalted chicken stock (such as Swanson)
  • 1 bay leaf
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 1 1/2 tablespoons whole-wheat pastry flour
  • 3 tablespoons water
  • 4 ounces whole-wheat pastry flour (about 1 cup)
  • 1 teaspoon baking powder
  • 2 tablespoons chilled butter, cut into small pieces
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/2 cup nonfat buttermilk

Nutritional Information

  • Calories 276
  • Fat 9.8g
  • Satfat 3.4g
  • Monofat 3.6g
  • Polyfat 1.5g
  • Protein 22g
  • Carbohydrate 25g
  • Fiber 5g
  • Sugars 3g
  • Est. added sugars 0g
  • Cholesterol 82mg
  • Iron 2mg
  • Sodium 632mg
  • Calcium 130mg

How to Make It

Step 1

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add chicken topan; cook 6 minutes, turning to brown on all sides. Remove chicken from pan.

Step 2

Add oil to pan; swirl to coat. Add onion, turnip, celery, and carrot; sauté 5 minutes. Addthyme; sauté 1 minute. Add stock, bay leaf, 5/8 teaspoon salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Place 1 1/2 tablespoons flour in a small bowl; gradually add 3 tablespoons water, stirring with a whisk until smooth. Stir water mixture into stew; cook 1 minute or until slightly thick. Stir in chicken.

Step 3

Weigh or lightly spoon 4 ounces flour into a dry measuring cup; level with a knife. Combine 4 ounces flour, baking powder, and 3/8 teaspoon salt in a medium bowl. Cut inbutter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in parsley. Add buttermilk, stirring just until moist. Spoon dough by rounded tablespoonfuls into stew to form 18 dumplings; cover and simmer 10 minutes or until dumplings are done. Discard bay leaf. Ladle stew into each of 6 bowls. Top each serving with dumplings.

Chef's Notes

Executive Editor at Cooking Light, Ann Pittman, explores whole grain's all-around awesomeness in her new book, Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice. This complete guide to healthy, hearty, and incredibly versatile whole grains includes something for everyone and offers innovative new techniques to ensure the most flavorful results. From simple, delicious sides to satisfying mains and sublime desserts, this James Beard Award-winning author educates, inspires and does not disappoint. Discover a whole new way of looking at whole grains, how they are prepared, and how they can be incorporated into a healthy diet at every meal.

Also appeared in:Oxmoor House, March, 2016,Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice


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