foodconsumer.org: Healthy Recipes: Yosemite chicken stew & dumplings

Healthy Recipes: Yosemite chicken stew & dumplings
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admin on 07/30/2010 03:57:00
 
YOSEMITE CHICKEN STEW & DUMPLINGS
Skinless chicken is the basis of this delicious stew with cornmeal dumplings
made with low-fat milk.  For the stew:
1 lb  skinless, boneless chicken meat, cut into 1-inch cubes 1/2 C onion,
coarsely chopped 1 medium carrot, peeled and thinly sliced 1 stalk celery,
thinly sliced 1/4 tsp salt to taste  black pepper 1 pinch  ground cloves 1  bay
leaf 3 C  water 1 tsp  cornstarch 1 tsp  dried basil 1 package  (10 oz) frozen
peas For the cornmeal dumplings:
1 C yellow cornmeal 3/4 C sifted all-purpose flour 2 tsp baking powder 1/2 tsp
salt 1 C low-fat (1%) milk 1 Tbsp vegetable oil   For the stew:
Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water
in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook
about 1/2 hour or until chicken is tender. Remove chicken and vegetables from
broth. Strain broth. Skim fat from broth; measure and, if necessary, add water
to make 3 cups liquid. Mix cornstarch with 1 cup cooled broth by shaking
vigorously in a jar with a tight-fitting lid. Pour into saucepan with remaining
broth; cook, stirring constantly, until mixture comes to a boil and is
thickened. Add basil, peas, and reserved vegetables to sauce; stir to combine.
Add chicken and heat slowly to boiling while preparing cornmeal dumplings. For
the dumplings:
Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir
just enough to moisten flour and evenly distribute liquid. Dough will be soft.
Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to
boiling. Reduce heat (do not lift cover) to simmering and steam about 20
minutes. Yield: 6 servings--Serving size: 1-1/4 cup stew with 2 dumplings Each
serving provides:
Calories: 307 Total fat: 5 g Saturated fat: 1 g Cholesterol: 43 mg Sodium: 471
mg
from NIh.gov