Chicken and Dumpling Casserole

Nov 30 2016

This healthy version of chicken and dumplings is comforting on a chilly day.
Recipe courtesy of OSU Extension Service, foodhero.org

Serves 8 

Dietitian's Tip: 

This meal is a great way to use leftover chicken (or turkey.) Be sure to use low sodium chicken broth to help lower your sodium intake. Pair this dish with a glass of nutrient-rich low-fat or non-fat milk for a more well-rounded meal.  

Ingredients: 

3 tablespoon oil
1 cup chopped onion (about 1 medium)
1 cup chopped carrots (about 2 small)
1 cup chopped celery (about 2 stalks)
3 cups low sodium chicken broth
3 tablespoons flour
2 cups cooked chicken, bite sized
1 cup frozen peas
¼ teaspoon salt
¼ teaspoon pepper

Dumplings
1 cup flour
2 teaspoons baking powder
¼ teaspoon salt
1 egg
1/3 cup non-fat or 1% milk 

Preparation: 

Preheat oven to 400 degrees.

Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and sauté onions, carrots and celery until soft.

Add a small amount of unheated broth to the flour and stir until smooth. Slowly mix in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.

Add the chicken, peas, salt and pepper. Heat on low while making the dumplings.

Dumplings: Sift the flour, baking powder and salt together into a mixing bowl. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.

Pour the chicken mixture into a lightly oiled or sprayed casserole dish. Drop dumpling dough by spoonfuls onto chicken mixture (makes about 8 dumplings).

Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.

Refrigerate leftovers within 2 hours.  

Nutrition Information: 

Per serving: 220 calories, 8 g total fat, 1 g saturated fat, 22 g carbohydrate, 16 g protein, 2 g fiber, 370 mg sodium