Recipe: Low Fat Chicken and Dumplings

CHICKEN AND DUMPLINGS LOW FAT

This quick and healthy version of chicken and dumplings uses cooked chicken to speed up the preparation.

DUMPLINGS
1/4 cup fat free cottage cheese
1/2 cup all purpose flour
1/2 cup whole wheat flour
1 tablespoon snipped fresh parsley
1 teaspoon baking powder
1/8 teaspoon dried thyme
4-6 tablespoons buttermilk

CHICKEN MIXTURE
2 cups canned chicken broth, defatted
1/2 cup finely chopped onions
1/2 cup finely chopped carrots
1/4 cup finely chopped celery
1/2 cup evaporated skim milk
3 tablespoons cornstarch
1 teaspoon dry mustard
3 cups cooked and diced chicken breasts

TO MAKE THE DUMPLINGS: Place the cottage cheese in a fine-mesh sieve. Using the back of a spoon, push the cottage cheese through the sieve. Set aside.

In a small bowl, stir together the all purpose flour, whole wheat flour, parsley, baking powder and thyme. Using the tines of a fork or pastry blender, cut in the cottage cheese until crumbly. Set the dumpling mixture aside while preparing the chicken mixture.

TO MAKE THE CHICKEN MIXTURE: In a large skillet, combine the broth, onions, carrots and celery. Bring to a boil, then reduce the heat. Cover and simmer for 5 minutes or until the vegetables are tender.

In a small bowl, use a wire whisk to stir together the evaporated milk, cornstarch and dry mustard until smooth. slowly stir the milk mixture into the broth mixture. Cook and stir over medium heat until the mixture comes to a boil. Reduce the heat. Cook and stir for 1 minute more. Stir in the chicken.

For the Dumplings...Use a fork to stir enough of the buttermilk into the dumpling mixture to make dough that holds together. Then spoon the mixture in six mounds on top of the bubbling chicken mixture. Cover and gently simmer for 10 to 12 minutes or until a toothpick comes out clean. Makes 6 servings.