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Рецепт Chicken And Dumplings Stew

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0 голосов | 1095 визитов
Порций: 4

Ингредиенты

Cost per serving $2.05 view details
  • 2 can fat-free reduced-sodium chicken broth (14 ounce ea)
  • 1 lb boneless skinless chicken breast halves cut bite sized
  • 1 c. diagonally sliced carrots
  • 3/4 c. diagonally sliced celery
  • 1 x onion halved, and cut into small wedges
  • 3 sm new potatoes unpeeled, and cut into cubes
  • 1/2 tsp dry rosemary
  • 1/4 tsp freshly-grnd black pepper
  • 1 can diced tomatoes - (14 1/2 ounce) liquid removed (or possibly 1 1/2 c. diced fresh tomatoes)
  • 3 Tbsp. all-purpose flour blended with
  • 1/3 c. water
  • 3/4 c. all-purpose flour
  • 1 tsp baking pwdr
  • 1/4 tsp onion pwdr
  • 1/4 tsp salt
  • 1 Tbsp. finely-minced fresh parsley - (to 2)
  • 1/4 c. cholesterol-free egg substitute
  • 1/4 c. low-fat (1%) lowfat milk
  • 1 Tbsp. vegetable oil

Инструкции

  1. Bring broth to a boil in Dutch oven; add in chicken. Cover; simmer 3 min. Add in carrots, celery, onion, potatoes, rosemary and pepper. Cover; simmer 10 min. Reduce heat; stir in tomatoes and dissolved flour. Cook and stir till broth thickens.
  2. Combine 3/4 c. flour, baking pwdr, onion pwdr and salt in medium bowl; blend in parsley. Combine egg substitute, lowfat milk and oil in small bowl; stir into flour mix. Don't overmix.
  3. Return broth mix to a boil. Drop 8 Tbsp. of dumpling batter into broth; cover tightly. Reduce heat; simmer 18 to 20 min. Don't lift lid. Dumplings are done when toothpick inserted comes out clean.
  4. This recipe yields 4 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 595g
Recipe makes 4 servings
Calories 356  
Calories from Fat 46 13%
Total Fat 5.22g 7%
Saturated Fat 0.7g 3%
Trans Fat 0.11g  
Cholesterol 43mg 14%
Sodium 970mg 40%
Potassium 1245mg 36%
Total Carbs 51.23g 14%
Dietary Fiber 5.9g 20%
Sugars 5.25g 4%
Protein 25.75g 41%
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