Succulent pieces of chicken breast, carrots, celery and potato dished up with tender dumplings which have steamed in the surface of a flavorful savory gravy. My recipe for Light Chicken and Dumplings is the ultimate comfort food with a slightly spicy finish.
Ultimate Comfort Food
Chicken and Dumplings is considered a classic comfort food dish. However, many people believe that if they are eating healthy, it is a dish to be avoided. But this is not necessarily the case. Comfort foods like chicken and dumplings can be incorporated into a healthy diet by making simple changes to help to make it light in calories.
For instance, using boneless and skinless chicken breast reduces calorie content. Second of all, a lighter version of gravy is made with olive oil rather than butter. Life is too short to deny yourself of foods that make you feel good. And once you taste this savory and satisfying dish, I think that you will agree.
The Chicken
My preference for this dish, is boneless skinless chicken breast. Cutting each breast into three to four large pieces, allows for the floured meat to be browned without using copious amounts of oil. Smaller pieces will require more flour. More floured surface equates to more oil. Additionally, using larger chunks of chicken helps to minimize the chicken from becoming dry or overcooked. Also remember when browning the chicken, it is helpful to cover the pot. This step will help to trap the steam and heat, aiding the browning process without the need for too much oil.
Now let me say here, my husband likes chicken breast. However, he has always been and still remains a leg man. I try to accommodate his likes as well as my needs. So often times, I will exchange a portion of breast for a portion of boneless skinless chicken thighs for him to enjoy. The difference in their shape makes them easy to pick out. I serve him up the thighs while the rest of us enjoy the breasts.
The Mushrooms
Mushrooms are not typically an ingredient found in chicken and dumplings. However, I love mushrooms in this dish. Additionally, the presence of the mushrooms increases the serving size by volume. If you prefer to leave them out, it is not a problem. Simply replace them with an additional cup of carrots. Now you may ask, why only a cup of carrots when the recipe calls for 2 cups of mushrooms? The answer is because 2 cups of mushrooms will cook down to 1 cup. Perhaps you prefer to not add the additional carrots or the mushrooms. In this case, reduce the serving size from 1 1/4 cups to 1 cup.
The Vegetables
There is no great science as to how to cut up your vegetables for this dish. I’ve included a photo to show you the cut size of the vegetables that I prefer. This is all personal preference. If you prefer larger pieces, make your cuts larger. However, I would recommend that the cuts not be much smaller than depicted. Largely due to the fact that if the vegetables are too small, they may become mushy in the cooking process.
The Pot
While the final stages of this recipe calls for braising in the oven, this final stage may be done on the stove top. I mention this because not everyone owns an oven-proof dutch oven. Should this be the case, simply use a large pot suitable for the stove top, cooking over a low heat. However, keep a watchful eye and stir occasionally to make sure the pot doesn’t scorch on the bottom.
A serving of 1 1/4 cups of vegetables and gravy with one dumpling and 5 ounces of chicken breast is 7 WW Smart Points.
A serving of 1 1/4 cups of vegetables and gravy with one dumpling and 5 ounces of chicken breast is 463 calories.
Buon Appetito!
