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Healthy Chicken and Dumplings

Healthy Chicken and Dumplings

Ingredients

  • 1 pound boneless skinless chicken thighs (5 to 6)
  • 1 pound boneless skinless chicken breast halves (about 3 pieces)
  • 1/2 teaspoon fine sea salt, plus more for cooking water
  • 1/8 teaspoon freshly ground pepper
  • 1 tablespoon unsalted butter
  • 1 large onion, finely chopped
  • One 14 1/2-ounce can low-sodium chicken broth, skimmed of fat
  • 1 1/2 teaspoons finely chopped fresh thyme
  • 2 tablespoons cornstarch
  • 2 tablespoons all-purpose flour
  • 2 cups low-fat (1 percent) milk
  • 3 carrots, peeled and diagonally sliced 1/4 inch thick
  • 1/2 pound green beans, trimmed and cut in 1-inch pieces For the Dumplings
  • 1 cup all-purpose flour
  • 1/2 cup yellow cornmeal
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine sea salt
  • 2 tablespoons cold unsalted butter, cut in bits
  • 2/3 cup low-fat (1 percent) milk

Cooking Directions

    • Sprinkle chicken with salt and pepper. Heat a 6-quart Dutch oven over medium heat; add thighs. Cook, turning once, until nicely browned on both sides and cooked through, 8 to 10 minutes. Repeat with breasts; cut breasts crosswise into thirds.

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    • Add butter to pot; when melted, add onion, cover, and cook, stirring occasionally, until softened, about 6 minutes. Stir in broth and thyme; bring to a boil. Combine cornstarch and 2 tablespoons flour in a bowl. Gradually whisk in milk, and whisk milk mixture into broth. Boil, whisking, until thickened, about 5 minutes. Return chicken to Dutch oven; remove from heat while you prepare the vegetables.

    • Bring a saucepan of water to a boil; add salt. Add carrots and green beans; cook until crisp-tender, about 5 minutes. Drain in a colander, then rinse with cold water to stop cooking. Stir into chicken mixture.

    • Prepare dumpling dough: In a medium bowl, whisk together flour, cornmeal, baking powder, and salt. Add butter; cut into dry mixture with fingers until mealy. Pour in milk; stir with a fork until dough comes together. Return chicken mixture to a simmer, and drop dough by tablespoons on surface of stew. Cover; cook for 15 minutes without lifting lid. (The dumplings will puff up.) Serve.