Cooking at Home - Chicken and Dumpling Soup

Cooking - Home Food Fish Vegetable Fruit Meat - iStock - TanyaLovus
Published Saturday, December 1, 2018

Makes:   8 servings 

Prep time: 20 minutes

Cook time: 45 minutes

Try this spin on an all-time favorite chicken and dumplings. This easy, one-pot meal can be made for a family or ready to serve a crowd.

Ingredients

For the Soup:

  • 2 tablespoons vegetable oil
  • cups carrot, chopped
  • 1 cup onion, chopped
  • 1 cup celery, chopped, including some leaves
  • 8 cups chicken broth, fat free, reduced sodium
  • 2 cups cooked chicken breast, shredded
  • 1/2 teaspoon black peppercorns
  • 1 teaspoon dried thyme
  • 2 bay leaves
  • 2 cups fresh spinach leaves, coarsely chopped

For the Dumplings:

  • 1 cup whole wheat flour
  • 1 cup all-purpose flour
  • 3/4 cup skim milk
  • 1 egg, large

Directions

  1. Heat oil in Dutch oven or soup kettle over medium-high heat.
  2. Saute carrot, onion and celery for 5 minutes; stir in broth, chicken, peppercorns, thyme and bay leaves.
  3. Reduce heat to low; simmer, partially covered for 20 minutes.
  4. Meanwhile, in small bowl, mix dumpling ingredients until well blended.
  5. Drop small spoonfuls of dumpling dough into simmering soup.
  6. Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).
  7. Stir in spinach. 
  8. Remove bay leaves before serving soup.

Source: The "Grain Chain"

Nutrition Information

Nutrients Amount

Calories 243 

Total Fat 6 g

Saturated Fat 1 g

Cholesterol 54 mg

Sodium 534 mg

Total Carbohydrate 30 g

Dietary Fiber 4 g

Total Sugars 4 g

Added Sugars included 0 g

Protein 18 g

Vitamin D 0 mcg

Calcium 73 mg

Iron 2 mg

Potassium 412 mg