Chicken and Dumpling Soup

Try this spin on an all-time favorite chicken and dumplings. This easy, one-pot meal can be made for a family or ready to serve a crowd.

• Prep: 15 min
• Cook: 40 min
• Total: 55 min
• Servings: 8
• Cuisine: American
• Difficulty: Easy
• Cost: $1.77/serving

Dietary

• Low-Sugar
• High-Protein

Tags

• one-pot
• comfort food
• savory
• classic
• healthy
• quick
• budget-friendly

Ingredients

• 2 tablespoon vegetable oil
• 2 cup carrot (chopped)
• 1 cup onion (chopped)
• 1 cup celery (chopped, including some leaves)
• 8 cup chicken broth (fat free, low sodium)
• 2 cup chicken breast (cooked, shredded)
• 0.5 teaspoon black peppercorns
• 1 teaspoon thyme (dried)
• 2 bay leaves
• 2 cup spinach (fresh, coarsely chopped)
• 1 cup whole wheat flour
• 1 cup all-purpose flour
• 0.75 cup skim milk
• 1 egg (large)

Instructions

1. Heat vegetable oil in Dutch oven or soup kettle over medium-high heat.
2. Sauté carrot, onion and celery for 5 minutes; stir in chicken broth, chicken breast, black peppercorns, thyme, and bay leaf.
3. Reduce heat to low; simmer, partially covered for 20 minutes.
4. Meanwhile, in small bowl, mix whole wheat flour, all-purpose flour, skim milk, and egg until well blended to form dumpling dough.
5. Drop small spoonsful of dumpling dough into simmering soup.
6. Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).
7. Stir in spinach.
8. Remove bay leaf before serving soup.

Nutrition (per serving)

• Calories: 274
• Protein: 21 g
• Carbohydrates: 32.3 g
• Fat: 7.5 g
• Fiber: 3.6 g
• Sodium: 145 mg
• Saturated Fat: 1.5 g
• Sugar: 4 g
• Cholesterol: 60 mg