Day 17: Healthy Cooking Challenge

Chicken with Rosemary Dumplings

During this healthy cooking challenge I’ve been looking for comfort foods. Usually comfort foods are looked at as unhealthy and full of calories and fat, but that doesn’t have to be the case.

 

I’ve always wanted to make chicken and dumplings! I’ve never made this dish before. While browsing through my One Dish cookbook I found a Chicken and Dumplings recipe that was much lighter!! Yay!!

Here’s the ingredient list….

Ingredients

  • 2 tbsp. vegetable oil
  • 6 large chicken-breast halves
  • 2 tsp. salt
  • 4 large carrots
  • 2 large celery stalks
  • 1 medium onion
  • 2 tsp. baking powder
  • 1½ tsp. chopped fresh rosemary
  • 1 c. all-purpose flour
  • 1½ c. milk
  • 1 large egg
  • 1 can chicken broth
  • ¼ tsp. ground black pepper
  • 1 package frozen peas
  • Rosemary sprigs for garnish

Okay, so the recipe called for Bone-in, skinless Chicken breasts but….. I had boneless and you know I like using up what I already have.

Now, this recipe specifically calls for a Dutch Oven. I went YEARS without one and what a mistake. It’s such a great and versatile pot. I highly recommend investing in a good one. You’ll have it for years!!!

First up you have to get some color on these chicken breasts. I got the Dutch oven REALLY hot and added a tablespoon of olive oil. It took about 5-6 minutes to get good color on both sides.

 

Once they are browned on both sides you need to pull them out so you can saute your carrots, onion, and celery. I of course was able to pull out pre-chopped celery and carrots out of my freezer. Love it!! My onion was fresh.

Throw your vegetables in and let them get caramelized and a nice brown color.

Meanwhile, I created my dumpling dough. Flour, milk, and an egg along with my dried rosemary. If you have fresh, that’s great. I only have some rosemary frozen in oil and dried.

 

Once your veggies are nice and tender you can add your chicken back and cover with water and broth. Bring to a boil….

 

Drop your dumpling dough by the tablespoon into the liquid. I made about 12 dumplings.

Oh, and I had an audience while I was cooking….

Put the lid on and reduce the heat so that the liquid keeps a simmer with the lid on. I let this go for about 15 minutes.

While that is simmering away you can mix your flour and milk so you can add to your liquid to make a roux.

Take a slotted spoon and remove the chicken, dumplings, and the veggies. Add your roux mixture to the remaining liquid and let it come to a boil for about a minute so that it thickens slightly.

 

Once it thickens, you can add your frozen peas.

 

I transferred my chicken, dumplings, and veggies into a casserole dish so I then poured the cream mixture over my casserole dish.

Done!!

I couldn’t believe how easy this was…

It was delicious, but I would make some changes. It was a little under-seasoned.  It didn’t call for seasoning the chicken before cooking and it should. You always want to season as you go. I know better, but I was following directions and didn’t do it. I would season both sides of the chicken with S&P and then I would also season the veggie mixture. This should add the perfect amount of flavor.

So the Calories:

Each Serving (about 1 ½ c)

435calories 10g Fat

 

1 Comment

  1. Mary McDonald

    January 21, 2018 at 2:18 pm

    Looks good, Mans!

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