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Hearty Chicken Stew with Dumplings (Cooking for 2)

Be Bold with Broccoli

Vegetables like broccoli offer a host of nutrients including vitamins A, C and folate. Be sure to get at least 3 to 5 servings of veggies daily.

Substitution

No Italian seasoning? Dried basil makes a good stand-in.

Variation

Next time, vary the taste by using leftover turkey or pork instead of chicken.

1 review

1 rating

Cozy up to a hearty stew that goes together quickly and is ready in 30 minutes. From eatbetteramerica.

Prep Time:10 min

Start to Finish:30 min

makes:3 servings

2	cups frozen broccoli, carrots and cauliflower (from 1-lb bag)
1	cup cut-up cooked chicken breast
3/4	cup water
1	tablespoon ketchup
1/2	teaspoon Italian seasoning
1/8	teaspoon garlic salt
1/8	teaspoon pepper
1	can (14.5 oz) no-salt-added stewed tomatoes, undrained
1	cup Bisquick Heart Smart® mix
1/3	cup fat-free (skim) milk
1/2	teaspoon parsley flakes
1/8	teaspoon garlic salt

1.	In 2-quart saucepan, heat vegetables, chicken, water, ketchup, Italian seasoning, 1/8 teaspoon garlic salt, the pepper and tomatoes to boiling, stirring occasionally.
2.	In small bowl, stir Bisquick® mix, milk, parsley flakes and 1/8 teaspoon garlic salt until soft dough forms. Drop by 6 spoonfuls onto boiling stew; reduce heat.
3.	Simmer uncovered 10 minutes; cover and simmer 10 minutes longer.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 300 (Calories from Fat 45); Total Fat 4 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 40mg; Sodium 530mg; Total Carbohydrate 43g (Dietary Fiber 3g, Sugars 13g); Protein 22g Percent Daily Value*: Vitamin A 35%; Vitamin C 25%; Calcium 25%; Iron 20% Exchanges: 1 1/2 Starch; 1 Other Carbohydrate; 1 Vegetable; 2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

1 Review

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While the stew was tasty, the dumplings not so much. It also took much longer to cook than the 20 minutes suggested. I will try again with fresh steamed vegetables and will add additional spices to the rather bland dumplings.
Posted at 9:38 AM on November 6 2008 by