Low Fat Chicken and Dumplings

Course : Dumplings
Serves: 6
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Ingredients:

1/4 Cup All-purpose flour
2 pound Skinless boneless chicken thighs, cut into 2-inch pieces
1 Tablespoon Vegetable oil
1 Tablespoon Margarine
3 medium Leeks white part only, halved lengthwise, well washed and thinly sliced
3 medium Carrots thinly sliced
1 Cup Defatted chicken broth
1/2 Cup Apple juice
1 piece bay leaf
1/2 Teaspoon Dried thyme
1 Cup Fresh or thawed frozen green peas
1/4 Teaspoon Salt
1/8 Teaspoon Pepper
---Dumplings:
1 1/4 Cup All-purpose flour
2 Teaspoon Baking powder
1/4 Teaspoon Salt
2 Tablespoon Chopped fresh parsley
3/4 Cup Canned evaporated skim milk
 

Preparation / Directions:

Have a microwave 3-quart casserole ready. Put flour in shallow dish. Add chicken and turn until coated. Shake off any excess. Heat oil and butter in skillet over medium-high heat. Cook chicken in batches for about 4 minutes each batch, turning to brown lightly on each side. Remove to a plate with a slotted spoon. Put leeks, carrots and 1/2 c. broth into skillet. Cook over medium heat,stirring often, until liquid is almost evaporated. Scrape mixture into the casserole and add chicken, their juices, the remaining 1/2 c. broth, apple juice, bay leaf, and thyme. Cover with lid or vented plastic wrap and microwavce on HIGH for 8 minutes, stirring twice. Meanwhile, make dumplings: Stir flour, baking powder and salt in medium bowl until well blended. Stir in milk and parsley just until blended. Remove chicken mixture from microwave. Stir in peas, salt and pepper. Top with 6 big dollops of dumpling mixture. Microwave, uncovered, on HIGH 6 to 7 minutes until a wooden pick inserted into a dumpling comes out clean. Remove bay leaf and serve.

 

Nutritional Information:

3536 Calories (kcal); 312g Total Fat; (78% calories from fat); 24g Protein; 170g Carbohydrate; 0mg Cholesterol; 3183mg Sodium


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