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Nutrition
MDAdvice.com Home > Wellness Centers > Nutrition Center > SYAH Recipes >

YOSEMITE CHICKEN STEW & DUMPLINGS
Skinless chicken is the basis of this delicious stew with cornmeal dumplings made with low-fat milk.

For the stew:

1 lb
1/2 C
1 medium
1 stalk
1/4 tsp
to taste
1 pinch
1
3 C
1 tsp
1 tsp
1 package (10 oz) 		skinless, boneless chicken meat, cut into 1-inch cubes
onion, coarsely chopped
carrot, peeled and thinly sliced
celery, thinly sliced
salt
black pepper
ground cloves
bay leaf
water
cornstarch
dried basil
frozen peas

 

 

For the cornmeal dumplings:

1 C
3/4 C
2 tsp
1/2 tsp
1 C
1 Tbsp 		yellow cornmeal
sifted all-purpose flour
baking powder
salt
low-fat (1%) milk
vegetable oil

 

For the stew:

 

  1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
  2. Remove chicken and vegetables from broth. Strain broth.
  3. Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
  4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
  5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
  6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
  7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

For the dumplings:

 

  1. together cornmeal, flour, baking powder, and salt into a large mixing bowl.
  2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
  3. Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

Yield: 6 servings--Serving size: 1-1/4 cup stew with 2 dumplings

Each serving provides:

Calories: 307
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg

 

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