Chicken Stew with Dumplings

Ingredients:
Stew:

• 1 lb. boneless, skinless chicken thighs or breasts, cut into 1-inch chunks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 onion, chopped
• 1 tbsp. whole-wheat flour
• 2 cups reduced-sodium chicken broth
• 1 large (10 oz.) Yukon gold potato, diced
• 1 cup frozen peas & carrots
• 1 tsp. dried tarragon

Dumplings:

• 3/4 cup whole-wheat flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. salt
• 1/2 cup fat-free milk
• 2 tsp. melted unsalted butter
• 2 tbsp. chopped fresh flat-leaf parsley

Make 4 Servings (1 cup stew with 2 dumplings per serving)

1. To make the chicken stew, spray a nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken; sprinkle with the salt and pepper and cook, turning occasionally, until browned, about 6 minutes. Add the onion; cook, stirring frequently, until softened, about 4 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in the broth and potato; bring to a boil. Reduce the heat and simmer. covered, until the chicken and potato are cooked through, about 15 minutes. Stir in the peas and carrots and the tarragon; return to a boil. Reduce the heat and simmer 2 minutes.
2. Meanwhile, to make the dumplings, combine the flour, baking powder and salt in a medium bowl. Add the milk, butter, and parsley; stir until a soft dough forms.
3. Drop the dough, by 8 rounded tablespoonfuls onto the simmering stew. Cover the Dutch oven and simmer about 8 minutes. Uncover and simmer until the dumplings have doubled in size and are cooked through, about 3 minutes longer.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook.  Don't be intimidated by this dish. It may look a tad messy when you're plating it but the end result is comforting and delicious. If you love stews, you'll love this dish. This meal is like a chicken pot pie but without the pie crust. I highly recommend adding some minced garlic in with the onions because garlic always makes everything taste better.