This recipe includes 3 of the 5 food groups: protein, grains/starches and non-starchy vegetables. That means all you have to do is add dairy and fruit to have a complete meal!
Prep Time: 30 minutes Cook Time: 20 minutes Makes: 6 servings
- 8 cups low sodium or unsalted chicken stock
- 1 pound boneless, skinless chicken breasts
- ½ cup whole-wheat flour
- 2 Tablespoons shredded Parmesan cheese
- 2 Tablespoons skim milk
- 1 large egg
- ½ teaspoon salt
- ¾ teaspoon black pepper
- 15 baby carrots, sliced
- ½ pound potatoes, diced
- 1 small turnip, diced (optional)
- ½ small butternut squash, peeled, seeded, and diced
- 1 leek, white and tender green parts, halved and sliced (alternative: 10 green onions, white and tender green parts, sliced)
In a large pot, bring the chicken stock to a simmer. Add the chicken breasts and simmer over medium heat until cooked through, about 20 minutes. Transfer the chicken to a plate to cool slightly, then shred the chicken.
Meanwhile, in a medium bowl, combine the flour, Parmesan, milk, and egg. Season with ¼ teaspoon salt and ¼ teaspoon pepper. Transfer to a plastic bag and cut one corner off, enough to make the size dumplings you want.
Add the carrots, potatoes, turnip, and squash to the stock. Season with remaining salt and pepper. Cover partially and cook over medium heat until the vegetables are tender, about 20 minutes. Add the leek (or green onions) and cook until tender. Holding the plastic bag in one hand and a table knife in the other, cut 1-inch lengths of dumpling dough into the simmering soup. When all of the dough has been added, stir gently and cook until dumplings are cooked through, about 5 minutes. Add the shredded chicken, cook until heated, and serve.
Nutrition Information per 1 serving (1/6th of recipe): 265 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 324 mg sodium, 1043 mg potassium, 345 mg phosphorus, 122 mg calcium, 26 g total carbohydrate, 4 g fiber, 32 g protein.
Original recipe modified from recipe provided on Food & Wine website. URL: http://www.foodandwine.com/recipes/chicken-soup-whole-wheat-dumplings