Chicken and Dumpling Soup

Name: Chicken and Dumpling Soup
Yield: 8 servings
Ingredients: For the Soup:; 2 tablespoons vegetable oil; 2 cups carrots, chopped; 1 cup onion, chopped; 1 cup celery, chopped, including some leaves; 8 cups chicken broth, fat free, low sodium; 2 cups cooked chicken breast, shredded; 1/2 teaspoon black peppercorns; 1 teaspoon dried thyme; 2 bay leaves; 2 cups fresh spinach leaves, coarsely chopped; For the Dumplings:; 1 cup whole wheat flour; 1 cup all-purpose flour; 3/4 cup skim milk; 1 egg, large

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.

Yield: 8 servings
Serving size: 1 serving
Rating: 3.64 of 5 (211 ratings)

Food groups

Grains: 2 ounces
Protein Foods: 1 1/2 ounces
Vegetables: 1/2 cups

Ingredients

For the Soup:
2 tablespoons vegetable oil
2 cups carrots, chopped
1 cup onion, chopped
1 cup celery, chopped, including some leaves
8 cups chicken broth, fat free, low sodium
2 cups cooked chicken breast, shredded
1/2 teaspoon black peppercorns
1 teaspoon dried thyme
2 bay leaves
2 cups fresh spinach leaves, coarsely chopped
For the Dumplings:
1 cup whole wheat flour
1 cup all-purpose flour
3/4 cup skim milk
1 egg, large

Directions

Heat oil in Dutch oven or soup kettle over medium-high heat.
Sauté carrot, onion and celery for 5 minutes; stir in broth, chicken, peppercorns, thyme, and bay leaves.
Reduce heat to low; simmer, partially covered for 20 minutes.
Meanwhile, in small bowl, mix dumpling ingredients until well blended.
Drop small spoonsful of dumpling dough into simmering soup.
Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).
Stir in spinach.
Remove bay leaves before serving soup.

Nutrition per serving

Nutrient	Amount
Total Calories	273.98
Total Fat	7.48 g
Saturated Fat	1.51 g
Monounsaturated Fat	3 g
Polyunsaturated Fat	2 g
Linoleic Acid	2 g
α-Linolenic Acid	0.2 g
Omega 3 - EPA	0 g
Omega 3 - DHA	0 g
Cholesterol	59.72 mg
Carbohydrates	32.28 g
Dietary Fiber	3.63 g
Total Sugars	4.02 g
Added Sugars included	0 g
Protein	21.03 g
Calcium	81 mg
Potassium	636 mg
Sodium	145.23 mg
Copper	0 mg
Iron	3 mg
Magnesium	52 mg
Phosphorus	279 mg
Selenium	28 mg
Zinc	1 mg
Vitamin A	277 mcg
Vitamin B6	0.5 mg
Vitamin B12	0.5 mcg
Vitamin C	4 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	43 mcg
Folate	78 mcg
Thiamin	0.3 mg
Riboflavin	0.3 mg
Niacin	9 mg
Choline	71 mg

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Source

Recipe by: MyPlate National Strategic Partners — The Grain Chain

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/chicken-and-dumpling-soup. Federal works are public domain in the United States.