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Low-Fat Chicken and Dumplings

Prep time: 60mins | Difficulty: medium | Serves: 4

A great low-fat way to enjoy this traditional dish.

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Nutritional information per serving (1/4 of recipe)

Fat

3.8g 

Saturated

1g 

Carbohydrate

51g 

Protein

N/a 

Calories

334kcals 

Ingredients

  • 1 lb. (16oz) boneless skinless chicken breasts, cut into cubes
  • 3 cans (14.5 oz. each) reduced-sodium chicken broth
  • 3 cups (675ml) water
  • 3 large carrots, chopped
  • 1 medium onion, chopped
  • 2 celery ribs (stalks), chopped
  • 1 tsp. parsley
  • 1/2 tsp. salt
  • 1 garlic clove, minced
  • 3 egg whites
  • 1/2 cup (115g) 1% cottage cheese
  • 2 tbsp. water
  • 1 cup (140g) all-purpose flour

Method

  1. In a large nonstick skillet, fill with about 1/4 inch water. Cook chicken until no longer pink. Add the broth, water, vegetables and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until vegetables are tender.
  2. Meanwhile, for dumplings, in a large bowl, beat the egg whites and cottage cheese until blended. Add water and salt. Stir in the flour and mix well.
  3. Bring soup to a boil on the stove. Drop dumplings by tablespoonfuls onto the boiling soup. Reduce heat; cover and simmer for 15 minutes or until a toothpick inserted in dumplings comes out clean. Be sure not to lift the cover while simmering.
  4. For extra calories, you can add crackers, such as Kashi Original 7-Grain Sea Salt Pita Crisps.
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