Prep Time: 10 minutes Cook Time: 30 minutes Serving Size: 1 cup Serves: 8
Nutrition Facts |
|
| Serving Size 1 cup (232g) | 8 servings per container |
| Amount per serving | |
| Calories 220 | |
| % Daily Value * | |
| Total Fat 8g | 10% |
| Saturated Fat 1.5g | 8% |
| Trans Fat 0g | |
| Cholesterol 55mg | 18% |
| Sodium 370mg | 16% |
| Total Carbohydrate 21g | 8% |
| Dietary Fiber 2g | 7% |
| Total Sugars 3g | |
| Includes 0g Added Sugars | 0% |
| Protein 16g | |
| Vitamin D 0mcg | 0% |
| Calcium 111mg | 8% |
| Iron 2mg | 10% |
| Potassium 269mg | 6% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 19% Daily Value |
|
INGREDIENTS
3 tablespoons oil
1 cup chopped onion (1 medium)
1 cup chopped carrots (2 small)
1 cup chopped celery (2 stalks)
3 cups low sodium chicken broth
3 tablespoons flour
2 cups cooked chicken, diced
1 cup frozen peas
1/4 teaspoon salt
1/2 teaspoon pepper
DUMPLINGS
1 cup flour
2 teaspoons baking powder
¼ teaspoon salt
1 egg
1/3 cup nonfat or 1% milk
STEPS
- Rinse fresh produce before food preparation.
- Heat oil in a large skillet over medium-high heat 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 dumplings.
- For the dumplings, sift the flour, baking powder and salt together in 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 casserole dish sprayed with nonstick cooking spray. Drop dumpling dough by the spoonful onto chicken mixture, making about 8 dumplings.
- Bake uncovered at 400 degrees for 15 minutes or until dumplings are golden brown.
- Serve hot. Refrigerate leftovers within 2 hours.
Nutrition Facts |
|
| Serving Size 1 cup (232g) | 8 servings per container |
| Amount per serving | |
| Calories 220 | |
| % Daily Value * | |
| Total Fat 8g | 10% |
| Saturated Fat 1.5g | 8% |
| Trans Fat 0g | |
| Cholesterol 55mg | 18% |
| Sodium 370mg | 16% |
| Total Carbohydrate 21g | 8% |
| Dietary Fiber 2g | 7% |
| Total Sugars 3g | |
| Includes 0g Added Sugars | 0% |
| Protein 16g | |
| Vitamin D 0mcg | 0% |
| Calcium 111mg | 8% |
| Iron 2mg | 10% |
| Potassium 269mg | 6% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 19% Daily Value |
|
An Equal Opportunity Institution
*Adapted from an Oregon State University Food Hero recipe
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
