Chicken and Dumplings
serves 6

Ingredients:

1 whole fryer chicken, skin removed
2 teaspoons canola oil
1 medium sweet onion, diced
3 carrots, peeled and sliced
3 celery stalks, sliced
reduced-sodium chicken broth (enough to cover ingredients plus 2 inches)
1 teaspoon dried thyme
1 cup frozen peas
1/4 cup chopped parsley
1 2/3 cups reduced-fat Bisquick mix
2/3 cup skim milk

Directions:

Rinse whole chicken with cold water (be sure to remove neck).  Place in a large stockpot and cover with water.  Bring to a boil, reduce heat to simmer, and cook for 2 hours, or until chicken falls off bone.  Remove chicken to a bowl, cover and cool in the refrigerator.  Place broth in a pitcher, cover, and chill in the refrigerator.  When chicken cools, remove meat and place in a covered container in the refrigerator.  After broth chills, remove fat from the top.

 In a large stockpot, sauté onion, carrots, and celery in oil.  Add chicken meat and cover with broth plus 2-inches.  Bring to a boil, then simmer until vegetables are tender.  Add thyme and peas. Bring to a boil again.

 In a small mixing bowl, combine parsley, biscuit mix, and skim milk.  Drop by rounded teaspoons on boiling soup.  Cover until biscuit mix becomes firm - about 12 minutes.

 Nutrition Information:

Per serving (serves 6):
Calories:  374
Fat:  7 grams
Saturated Fat:  3 grams
Cholesterol:  42 milligrams
Sodium:  502 milligrams
Fiber:  3.5 grams

 
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