Recipes: Chicken and Dumplings

Ingredients

• 3 lb chicken fryer, skin removed
• 1 medium onion, chopped
• 2 garlic cloves, chopped
• 2 celery stalks, chopped
• 4 medium carrots
• 1 bay leaf
• 1 reduced-sodium chicken bouillon cube
• 1/2 tsp salt, divided
• 1/4 tsp pepper
• 3 cups flour
• 1/4 cup egg substitute

Directions

Cut the chicken into pieces, rinse them, and place in a large pot. Cover with water and add the vegetables and bouillon cube. Cook for 1 hour or until tender. Stir in 1/4 tsp salt and the pepper. Remove 1 cup of broth and let cool.

Place the flour and remaining 1/4 tsp salt in a mixing bowl. Pour the egg substitute and reserved chicken broth in the center of the bowl. Mix until a soft dough is formed. Roll the dough on a floured surface until thin. Cut the dough into strips and let it stand for 10 minutes.

Meanwhile, debone the chicken and bring the broth to a boil. Then drop the strips of dough into the broth. Add the chicken and continue to cook for an additional 15 minutes.

Nutrition Information

Serves: 8
Serving size: 1/8 recipe
Starch Exchange: 3
Very Lean Meat Exchange: 2
Calories: 311
Total Fat: 4 g
Calories From Fat: 40
Cholesterol: 47 mg
Sodium: 318 mg
Carbohydrate: 44 mg
Dietary Fiber: 3 g
Protein: 7 g

American Diabetes Association The New Soul Food Cookbook for People with Diabetes