Chicken and Dumplings Recipe

4 boneless, skinless chicken breasts (1 pound)
1 teaspoon olive oil
3 cups water (or reduced sodium chicken broth)
1 cup skim milk
1 package chicken gravy mix
3/4 teaspoon dried marjoram
1 (16 ounce) bag frozen broccoli, cauliflower and carrot mix

Dumplings:
1 2/3 cups reduced fat Bisquick baking mix
1/2 cup skim milk

Cut chicken into 1-inch pieces. Heat oil in large soup pot. Cook, stirring frequently for 5-7 minutes or until browned. Add water, milk, gravy mix, marjoram and frozen vegetables to the pot and mix well. Heat mixture to boiling, then reduce heat and simmer for 20 minutes. Salt and pepper to taste.

Increase heat to boiling. Mix dumpling ingredients together with fork until completely moistened and soft dough forms. Drop by small spoonfuls onto the top of the boiling chicken mixture and cook uncovered for 10 minutes.


Makes: 6 Servings
Serving Size: 12 ounces


Nutrients per serving:
Calories: 289
Total fat: 4 grams (13% of calories)
Saturated fat: 1 gram
Cholesterol: 45 mg
Sodium: 594 mg
Carbohydrate: 37 grams (52% of calories)
Protein: 25 grams (34% of calories)
Dietary fiber: 4 grams