Saturday, May 9, 2009

Homemade Chicken and Dumplings

3 boneless, skinless chicken breasts
1 quart lowfat chicken broth
2 cups water
salt and pepper to taste

Place the chicken breast in a crockpot. Salt and pepper both sides of each breast. Cover with chicken broth. Add water. Add salt and pepper to the water-broth mixture. Cook on low for 4 to 5 hours, until chicken is tender. Dont mix or add the dumplings until chicken is done.

Dumplings

1 cups self-rising flour
1/2 cup water

In a small mixing bowl, stir together water and flour. Make a moist and sticky dough. If the dough seems too dry, add a bit more water. Using a tablespoon, drop heaping spoons of dough, one by one into the broth. Let cook on high for 20 minutes or so, until the dough is cooked through. It may be necessary to flip the dumpling once with a spoon while they are cooking.

Stats for a 1 cup serving:

Calories:360
Fat:5
Carbs:22
Protein:52

Stats for 1/2 cup

Calories:180
Fat:3
Carbs:11
Protein:26

I usually serve this with green peas. Not something to indulge in often but a great treat once in a while. I will add a photo later.

Karen

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