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Chicken And Dumplings Stew

Ingredients: 

2 cans fat-free reduced-sodium chicken broth (14 oz ea)
1 pound boneless skinless chicken breast halves cut bite sized
1 cup diagonally sliced carrots
3/4 cup diagonally sliced celery
1 onion halved, and
cut into small wedges
3 small new potatoes unpeeled, and
cut into cubes
1/2 teaspoon dried rosemary
1/4 teaspoon freshly-ground black pepper
1 can diced tomatoes - (14 1/2 oz) drained
= (or 1 1/2 cups diced fresh tomatoes)
3 tablespoons all-purpose flour blended with
1/3 cup water
=== DUMPLINGS ===
3/4 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1 tablespoon finely-chopped fresh parsley - (to 2)
1/4 cup cholesterol-free egg substitute
1/4 cup low-fat (1%) milk
1 tablespoon vegetable oil

Yield: 

4 Servings

Method: 

Bring broth to a boil in Dutch oven; add chicken. Cover; simmer 3 minutes. Add carrots, celery, onion, potatoes, rosemary and pepper. Cover; simmer 10 minutes. Reduce heat; stir in tomatoes and dissolved flour. Cook and stir until broth thickens.

Combine 3/4 cup flour, baking powder, onion powder and salt in medium bowl; blend in parsley. Combine egg substitute, milk and oil in small bowl; stir into flour mixture. Do not overmix.

Return broth mixture to a boil. Drop 8 tablespoons of dumpling batter into broth; cover tightly. Reduce heat; simmer 18 to 20 minutes. Do not lift lid. Dumplings are done when toothpick inserted comes out clean.

This recipe yields 4 servings.

Exchanges Per (2 dumplings and stew) Serving: 2 1/2 Starch, 3 1/2 Meat, 2 Vegetable.

Nutrition Facts: Calories 422; Calories from Fat 15%; Total Fat 7g; Saturated Fat 1g; Protein 37g; Carbohydrates 51g; Cholesterol 70mg; Sodium 968mg; Dietary Fiber 3g.