Hearty Chicken And Dumplings Lightened Up Food

LIGHTENED-UP CHICKEN PICCATA

Steps:

• Season the chicken with salt and pepper and sprinkle with 1 tablespoon flour.
• Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until very hot; cook the cutlets until opaque throughout, 1 to 2 minutes per side. Transfer the cutlets to a plate. (Reserve the skillet.) Reduce the heat under the skillet to medium.
• Add the remaining teaspoon oil and garlic to the same skillet; cook until fragrant, about 1 minute. Whisk together the broth, lemon juice and 1 teaspoon flour, and add to the pan. Simmer sauce until reduced and thickened, 2 to 3 minutes. Stir in the vinegar, parsley and capers. Swirl in the butter until sauce is shiny and slightly thickened.
• Serve chicken with the sauce. Toss the arugula and freshly grated lemon zest with a light drizzle of olive oil; season to taste with salt and pepper, scatter over chicken. Serve with pasta or potatoes as desired.

HEARTY CHICKEN AND DUMPLINGS LIGHTENED-UP

Steps:

• Heat the olive oil in a medium Dutch oven over medium-high heat. Add the celery, carrots, garliconions and cook, stirring, until the vegetables are softened, 5 minutes. Add the broth and bring to a simmer. Cook, stirring occasionally, until the vegetables are tender, about 15 minutes.
• Meanwhile, grind the oats in a food processor until fine. Combine with the flour, baking powder, zest, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Work in the butter with your fingers until only very small pieces remain. Stir in 1/2 cup ice water, a bit at a time, until a soft dough is formed. Let rest 10 minutes.
• Drop cherry-size bits of the dumpling dough into the soup. Add the green beans and stir gently. Cook, stirring occasionally, until the dumplings are floating and cooked through and the beans are bright green and crisp-tender, about 12 minutes. Add the chicken and continue to cook until it is just cooked through, about 3 minutes. Remove from the heat, stir in the dill and season with salt and pepper.
• Per Serving: Calories: 376; Total Fat; 10 grams; Saturated Fat: 3 grams; Protein: 37 grams; Total carbohydrates: 34 grams; Sugar: 4 grams Fiber: 5 grams; Cholesterol: 73 milligrams; Sodium: 360 milligrams

HEALTHY CHICKEN AND DUMPLINGS

Steps:

• Combine chicken parts, chicken broth and seasonings in a dutch oven and bring to a simmer.
• Cover and simmer for 15 minutes.
• Skim off any fat floating on the broth, turn the chicken pieces, and add the celery, carrots, and onion.
• Cover and simmer another 15 minutes.
• Stir in the kale and adjust the seasoning.
• For the dumplings: Toss together the dry ingredients.
• Cut in the butter with a pastry blender or your fingertips.
• Stir in the milk and mix with a fork until it all comes together. Add extra milk if it seems too dry.
• Drop tablespoons of the dough over the top of the chicken and veggies. You may need to do this in 2 batches, depending how wide your dutch oven is. Keep the first batch warm while you cook the second.
• Cover and cook about 10 minutes, until the dumplings are cooked through.

CREAMY HEARTY CHICKEN & DUMPLINGS

Steps:

• Dice the onion, celery and carrots small and add them to a large pot or Dutch Oven on medium high heat. Add the minced garlic and cook until onions are soft and transparent. Then add the chicken and flour. Stir until fully coated and flour slightly browns. Then add your chicken stock, whole milk and peas. Stir until combined and simmer for 10 minutes.
• In a medium sized bowl, mix 2 cups flour with 1 Tbsp baking powder, and 1 Tsp Salt. Once fully combined, add milk and stir until dough comes together. Using 2 dinner spoons, scoop and scrape small dough balls into the simmering pot. Once all the dough is in, cook for an additional 5-10 minutes or until the dough is cooked and the liquid has thickened. Season with salt and pepper to taste and enjoy!