May 23, 2018
Matzo Ball Soup
Recipe

Chicken Stew with Herbed Dumplings

by Berkeley Wellness  

Skinless, boneless chicken thighs stay moist and tender under a blanket of fluffy herb-flecked dumplings. If you prefer, you can use chicken breasts instead of thighs, but reduce the initial cooking time in step 2.

Ingredients

  • 1 pound skinless, boneless chicken thighs, cut into 1½-inch chunks
  • 2 tablespoons plus 1 cup flour
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1½ cups water
  • ½ teaspoon salt
  • ½ teaspoon rosemary, minced
  • 1½ teaspoons baking powder
  • ¼ teaspoon baking soda
  • 2 scallions, thinly sliced
  • 2 tablespoons chopped fresh dill
  • ⅓ cup buttermilk or plain fat-free yogurt

Directions

1. Dredge the chicken in 2 tablespoons of the flour, shaking off the excess.

2. In a large nonstick skillet, heat the oil over medium heat. Add the chicken and cook, stirring frequently, until golden brown, about 5 minutes. Transfer the thighs to a plate.

3. Add the onion, carrots, and garlic to the pan and cook, stirring frequently, until the vegetables begin to soften, about 5 minutes. Stir in the water,¼ teaspoon of the salt, and the rosemary. Return the chicken to the pan and bring to a boil.

4. Meanwhile, in a medium bowl, combine the remaining 1 cup flour, the baking powder, baking soda, and remaining ¼ teaspoon salt. Add the scallions, dill, and buttermilk, and stir to combine.

5. Drop the dough by tablespoonfuls onto the boiling chicken mixture to make 8 dumplings. Cover, reduce to a simmer, and cook until the chicken and dumplings are cooked through, about 10 minutes.

Makes 4 servings.

Nutrition per serving: 340 calories, 9g total fat (2g saturated), 100mg cholesterol, 3g dietary fiber, 36g carbohydrate, 28g protein, 595mg sodium.

A good source of: beta carotene, niacin, riboflavin, selenium, thiamin, vitamin B6.

Also see Southwestern Chicken & Sweet Potato Stew.