Ingredients
Stew Ingredients
- 6 cups low-sodium chicken broth, fat-free
- 4 boneless, skinless chicken breast fillets – cut into 1″ chunks
- 1 medium onion, peeled and diced
- 2 cloves minced garlic
- 4 large carrots, peeled and sliced into 1/2″ pieces
- 1 cup frozen green beans
- 2 stalks celery, sliced
- 1/2 teaspoon black pepper
- Kosher or sea salt to taste
- 2 bay leaves
- 1/4 cup thickener, (corn starch, whole wheat flour or arrowroot)
Dumpling Ingredients
- 1-1/2 cups white whole wheat flour
- 2 teaspoon baking powder
- 1/2 teaspoon kosher or sea salt
- 2 tablespoons canola oil
- 3/4 cup low-fat milk
Directions
Stew Instructions: Add all stew ingredients to the slow cooker, stir to combine. Cook on low for 5 hours. Combine the thickener with equal amount of broth from the slow cooker. Stir to remove any lumps, add to the slow cooker and stir to combine.
After 5 hours, turn slow cooker to high and be sure the broth is boiling slightly before adding the dumplings to the slow cooker. Using a tablespoon, drop dumplings on top of stew mixture. Be careful to place the dumplings on top and not into the stew. After adding dumplings, cook for 1 hour on high, or until dumplings are cooked through and no longer raw in the center.
Dumpling Instructions: In a large mixing bowl, combine the flour, baking powder and salt, whisk to combine. Pour in the oil and cut into the flour mixture with a fork. And milk and stir with a large spoon just until flour is moist.
Nutrition Information:
Total cooking time 6h | Servings: 6 | Serving Size: 1-2/3 Cups | SmartPoints: 7
- Calories: 339
- Total Fat: 9 gm
- Saturated Fats: 1.5 gm
- Trans Fats: 0 gm
- Cholesterol: 51.5 mg
- Sodium: 435 mg
- Carbohydrates: 38 gm
- Dietary Fiber: 4 gm
- Sugars: 4 gm
- Protein: 40 gm