Wednesday, April 4

Low-Cal Recipe: Quick Chicken & Dumplings

So I'm a little late on my post tonight, but I did want to share another of my favorite low-cal recipes. We had this 'Quick Chicken & Dumplings' last week - I've made this one twice (maybe three times?) and it is consistently easy and tasty! Sorry for the tupperware picture... I forgot to take one at dinner, so I figured the next day would be better than nothing!!

Quick Chicken & Dumplings
Recipe & picture from www.cookinglight.com
20 minute prep
Serves 4

Ingredients
1 tbsp butter or margarine
1/2 cup chopped onion (try buying frozen!)
2 cups cooked, shredded chicken breast (~8 oz)
1 box (10 oz) frozen mixed vegetables
1 1/2 cups water
1 tbsp all-purpose flour
14 oz fat-free chicken broth
1/4 tsp salt
1/4 tsp pepper
8 flour tortillas (6 inch), cut into strips

Instructions
Melt butter in skillet over medium-high heat
Add onion, saute until tender (~5 mins)
Add chicken & vegetables, cook until thoroughly heated (~3 mins)
Combine water, flour & broth, and gradually stir mixture into chicken mixture
Stir in salt and pepper (add a bay leaf if you have one) and bring to a boil
Reduce heat and simmer 3 minutes (don't worry if it still looks a little liquidy at this point)
Stir in tortilla strips and cook 2 minutes or until tortillas soften, serve immediately!

Nutrition Info (per serving)
Calories: 370
Carbs: 40g
Fat: 9g
Protein: 30g
Sodium: 650mg
(all are approximate)

Hope you enjoy, this is one of my favorites and also reheats well if you add a little water. Also great to do in the same week as the Chicken Tostadas, since you will already be buying 6" tortillas and chicken!

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