Chicken and Almond Dumplings

This version of a restuarant favorite is the perfect healthy recipe.

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Chicken and Almond DumplingsServes:  4
Prep:    22min
Cook:    58min
Total:   1hr 20min

Ingredients              

  • 1 tablespoon organic olive oil
  • 3 carrots, cut into 1/2" pieces
  • 2 celery ribs, chopped
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1/2 teaspoon dried thyme
  • 3 cups organic chicken broth
  • 1 pound boneless, skinless chicken breasts, chopped
  • 1/2 cup almonds
  • 3/4 cup organic all-purpose flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 tablespoon trans-free margarine
  • 6 tablespoons low-fat buttermilk

 

Directions

1. Heat the oil in a large saucepan over medium-high heat. Add the carrots, celery, onion, garlic, and thyme. Cook, stirring occasionally, for 2 to 3 minutes, or until just starting to soften. Stir in the broth and 1 cup of water. Add the chicken. Bring to a boil, reduce to a simmer, cover, and cook for 30 minutes.

2. Meanwhile, bring a large pot of water to a simmer. Place the almonds in a medium skillet and cook over medium-high heat, shaking the pan often, for 3 to 5 minutes, or until lightly toasted. Transfer to a plate to cool for 5 minutes. Place the almonds in a food processor or blender and process to a fine meal.

3. Combine the ground almonds, flour, baking powder, baking soda, and salt in a bowl. With a pastry blender or 2 knives used scissor fashion, cut the margarine into the flour mixture until it resembles coarse crumbs. Stir in the buttermilk until a soft dough forms.

4. Place the dough on a lightly floured surface and pat to a 1/2" thickness. Cut the dough into 12 equal pieces. Drop into the simmering water and cook, turning once, for 17 to 18 minutes, or until the dumplings are cooked through. Remove with a slotted spoon and transfer to the pan with the chicken mixture. Simmer gently for 5 minutes.

5. Divide among 4 bowls.

*Limit saturated fat to no more than 10 percent of total calories--about 17 grams per day for most women or 21 grams for most men--and sodium intake to no more than 2,300 milligrams.

Serving Suggestions

MAKE IT A FLAT BELLY DIET MEAL: A single serving of this recipe counts as a Flat Belly Diet Meal without any add-ons!

Nutritional Facts per serving

Calories              410.6 cal
Fat                      17.1 g
Saturated fat       2.7 g
Cholesterol          66.7 mg
Sodium                819.1 mg
Carbohydrates     30.4 g
Total sugars         6.2 g
Dietary fiber         5 g
Protein                 34.7 g

 

Healthy Recipe Courtesy of Rodale Recipe Finder

Photo: Con Poulos

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