Ingredients
Stew Ingredients
6 cups low-sodium chicken broth, fat-free
4 boneless, skinless chicken breast fillets – cut into 1" chunks
1 medium onion, peeled and diced
2 cloves minced garlic
4 large carrots, peeled and sliced into 1/2" pieces
1 cup frozen green beans
2 stalks celery, sliced
1/2 teaspoon black pepper
Kosher or sea salt to taste
2 bay leaves
1/4 cup thickener, (corn starch, whole wheat flour or arrowroot)
Dumpling Ingredients
1-1/2 cups white whole wheat flour
2 teaspoon baking powder
1/2 teaspoon kosher or sea salt
2 tablespoons canola oil
3/4 cup low-fat milk
Directions
Stew Instructions: Add all stew ingredients to the slow cooker, stir to combine. Cook on low for 5 hours. Combine the thickener with equal amount of broth from the slow cooker. Stir to remove any lumps, add to the slow cooker and stir to combine.
After 5 hours, turn slow cooker to high and be sure the broth is boiling slightly before adding the dumplings to the slow cooker. Using a tablespoon, drop dumplings on top of stew mixture. Be careful to place the dumplings on top and not into the stew. After adding dumplings, cook for 1 hour on high, or until dumplings are cooked through and no longer raw in the center.
Dumpling Instructions: In a large mixing bowl, combine the flour, baking powder and salt, whisk to combine. Pour in the oil and cut into the flour mixture with a fork. And milk and stir with a large spoon just until flour is moist.
Total cooking time 6 hours.
Remove bay leaves before serving.
Servings: 6
Serving Size: 1-2/3 Cups
Calories: 339 | Total Fat: 9 gm | Saturated Fats: 1.5 gm | Trans Fats: 0 gm | Cholesterol: 51.5 mg | Sodium: 435 mg | Carbohydrates: 38 gm | Dietary Fiber: 4 gm | Sugars: 4 gm | Protein: 40 gm | SmartPoints: 7