Old-Fashioned Chicken & Dumplings

Preparation

1. Toss chicken with 2⁄3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.
2. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.
3. Meanwhile, to prepare dumplings: Stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk. 4. Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.

Tips & Notes

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 465 calories; 15 g fat (3 g sat, 7 g mono); 89 mg cholesterol; 46 g carbohydrates; 34 g protein; 6 g fiber; 868 mg sodium; 534 mg potassium.

Nutrition Bonus: Vitamin A (97% daily value), Folate (29% dv), Zinc (22% dv), Iron (20% dv), Vitamin C (17% dv), Potassium (16% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat