Lighter Chicken and Dumplings: Comfort Food Made Healthy
Chicken and dumplings. The words alone conjure up images of warmth, cozy nights, and pure, unadulterated comfort. It’s a dish synonymous with grandma’s kitchen, slow-cooked goodness, and that feeling of being utterly and completely cared for. But let’s face it, the traditional version, while undeniably delicious, can be a bit…heavy. All that butter, cream, and flour can leave you feeling more like you need a nap than a hug.
That’s where this recipe comes in. We’re taking the soul-satisfying flavors of classic chicken and dumplings and lightening it up without sacrificing any of the comfort. We’re talking tender chicken, flavorful broth, and pillowy dumplings, all while cutting back on fat and calories. Get ready to enjoy a guilt-free bowl of pure comfort!
## Why This Recipe Works
This lighter version of chicken and dumplings retains all the essential elements that make the dish so beloved while making strategic swaps and modifications to reduce the overall calorie count. Here’s how we do it:
* **Lean Protein:** Instead of using chicken thighs, which are higher in fat, we opt for boneless, skinless chicken breasts. They provide plenty of protein without the extra fat.
* **Skimmed Broth:** Many traditional recipes rely on a rich, heavy broth made with chicken bones and added fat. We’re using store-bought or homemade chicken broth and skimming off any excess fat after cooking the chicken. This drastically reduces the fat content while still maintaining a delicious flavor.
* **Greek Yogurt:** Cream is often used to thicken the broth and add richness. We’re replacing it with Greek yogurt. Greek yogurt is packed with protein and adds a creamy tang without the added fat and calories.
* **Whole Wheat Flour:** While traditional dumplings are made with all-purpose flour, we’re incorporating whole wheat flour for added fiber and nutrients. It also gives the dumplings a slightly nutty flavor.
* **Less Butter:** We use a minimal amount of butter to sauté the vegetables, focusing on flavor building through herbs and spices instead.
* **Vegetable Power:** Increasing the amount of vegetables adds bulk, flavor, and nutrients to the dish without adding significant calories.
## Ingredients You’ll Need
**For the Chicken and Broth:**
* 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
* 1 tablespoon olive oil
* 1 medium yellow onion, chopped
* 2 carrots, peeled and chopped
* 2 celery stalks, chopped
* 2 cloves garlic, minced
* 8 cups chicken broth, low sodium
* 1 teaspoon dried thyme
* 1/2 teaspoon dried rosemary
* 1 bay leaf
* Salt and pepper to taste
* 1/4 cup chopped fresh parsley, for garnish
* 1/2 cup plain Greek yogurt (non-fat or low-fat)
**For the Dumplings:**
* 1 cup all-purpose flour
* 1/2 cup whole wheat flour
* 1 1/2 teaspoons baking powder
* 1/2 teaspoon salt
* 2 tablespoons cold butter, cut into small pieces
* 3/4 cup milk (non-fat or low-fat)
## Step-by-Step Instructions
Follow these simple instructions to create a lighter and healthier version of classic chicken and dumplings.
**Part 1: Cooking the Chicken and Broth**
1. **Sauté the Vegetables:** Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir occasionally to prevent burning. This step is crucial for building a flavorful base for the broth.
2. **Add Garlic and Spices:** Add the minced garlic, dried thyme, and dried rosemary to the pot and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter.
3. **Brown the Chicken (Optional):** For a richer flavor, you can lightly brown the chicken before adding the broth. Push the vegetables to the side of the pot and add the chicken cubes. Cook for a few minutes per side, until lightly browned. This step is optional but adds depth to the overall flavor.
4. **Add Broth and Simmer:** Pour the chicken broth into the pot, making sure to scrape up any browned bits from the bottom. Add the bay leaf, salt, and pepper to taste. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the chicken is cooked through.
5. **Shred the Chicken:** Remove the chicken from the pot with a slotted spoon and shred it using two forks. Return the shredded chicken to the pot.
6. **Skim the Fat (Optional):** If you see any excess fat floating on the surface of the broth, you can skim it off with a spoon. This step is optional but helps to reduce the overall fat content of the dish.
7. **Stir in Greek Yogurt:** Remove the pot from the heat and stir in the Greek yogurt until it is fully incorporated. This will thicken the broth and add a creamy tang. Do not boil the broth after adding the yogurt, as it can curdle.
8. **Adjust Seasoning:** Taste the broth and adjust the seasoning with salt and pepper as needed. Remember that flavors can develop and change as the dish sits, so it’s best to season gradually.
**Part 2: Making the Dumplings**
1. **Combine Dry Ingredients:** In a large bowl, whisk together the all-purpose flour, whole wheat flour, baking powder, and salt. Make sure the baking powder is evenly distributed to ensure fluffy dumplings.
2. **Cut in the Butter:** Cut the cold butter into the flour mixture using a pastry blender or your fingers until the mixture resembles coarse crumbs. The colder the butter, the flakier the dumplings will be.
3. **Add Milk:** Gradually add the milk to the flour mixture, stirring until just combined. Do not overmix the dough, as this will result in tough dumplings. The dough should be slightly sticky.
4. **Drop Dumplings into Broth:** Drop spoonfuls of the dumpling dough into the simmering broth. Try to space the dumplings evenly so they don’t stick together. You can use a small cookie scoop or two spoons to drop the dumplings.
5. **Cook Dumplings:** Cover the pot and simmer for 15-20 minutes, or until the dumplings are cooked through and fluffy. Avoid lifting the lid frequently during this time, as it can release steam and affect the cooking process.
6. **Check for Doneness:** To check if the dumplings are done, insert a toothpick into the center of one. If it comes out clean, the dumplings are ready. The dumplings should also be puffed up and slightly golden brown.
**Part 3: Serving**
1. **Garnish and Serve:** Ladle the chicken and dumplings into bowls and garnish with fresh parsley. Serve immediately while hot and the dumplings are at their fluffiest.
## Tips for Success
* **Don’t Overcrowd the Pot:** Make sure you have enough room in your pot for both the broth and the dumplings. Overcrowding can lead to uneven cooking.
* **Cold Butter is Key:** Using cold butter when making the dumplings is essential for creating a flaky texture. You can even freeze the butter for 10-15 minutes before using it.
* **Don’t Overmix the Dumpling Dough:** Overmixing the dough will develop the gluten and result in tough dumplings. Mix just until the ingredients are combined.
* **Simmer, Don’t Boil:** Simmering the dumplings gently ensures that they cook evenly without becoming too dense.
* **Adjust the Thickness:** If you prefer a thicker broth, you can mix a tablespoon of cornstarch with a tablespoon of cold water and stir it into the broth during the last few minutes of cooking. Alternatively, you can mash a few of the dumplings to thicken the broth.
* **Add Other Vegetables:** Feel free to add other vegetables to the broth, such as peas, green beans, or corn. These will add extra nutrients and flavor.
* **Spice it Up:** If you like a little heat, add a pinch of red pepper flakes to the broth or a dash of hot sauce to your bowl.
* **Make it Ahead:** The chicken and broth can be made ahead of time and stored in the refrigerator for up to 3 days. When you’re ready to serve, simply reheat the broth and add the dumplings.
## Variations
* **Herb Dumplings:** Add chopped fresh herbs, such as thyme, rosemary, or chives, to the dumpling dough for extra flavor.
* **Cheese Dumplings:** Add shredded cheddar cheese or Parmesan cheese to the dumpling dough for a cheesy twist.
* **Drop Dumplings vs. Rolled Dumplings:** This recipe uses drop dumplings, which are easier to make. However, you can also make rolled dumplings by rolling out the dough and cutting it into strips before adding them to the broth.
* **Slow Cooker Chicken and Dumplings:** You can adapt this recipe for the slow cooker. Simply add the chicken, vegetables, broth, and spices to the slow cooker and cook on low for 6-8 hours. Then, shred the chicken and add the Greek yogurt and dumplings during the last hour of cooking.
* **Gluten-Free Option:** Use a gluten-free flour blend to make gluten-free dumplings.
## Serving Suggestions
Lighter chicken and dumplings is a complete meal in itself, but you can also serve it with:
* A side salad for a light and refreshing contrast.
* Crusty bread for dipping into the broth.
* Roasted vegetables for extra nutrients.
* A simple dessert, such as fruit salad or a light sorbet.
## Nutritional Information (Approximate per serving)
* Calories: 350-450 (depending on portion size and ingredients)
* Protein: 30-40g
* Fat: 10-15g
* Carbohydrates: 40-50g
* Fiber: 3-5g
(Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes used.)
## Making it Kid-Friendly
Chicken and dumplings is a naturally kid-friendly dish! Here are some tips to make it even more appealing to little ones:
* **Cut the chicken into smaller pieces.** This makes it easier for kids to eat.
* **Use smaller dumpling shapes.** Smaller, bite-sized dumplings are easier for kids to manage.
* **Sneak in extra vegetables.** Finely chop or puree vegetables like carrots, celery, and zucchini and add them to the broth. Kids often won’t even notice they’re there!
* **Serve with a fun topping.** A sprinkle of shredded cheese or chopped chives can make the dish more appealing.
* **Let them help!** Involve kids in the cooking process by letting them help measure ingredients, stir the broth, or drop the dumplings. They’re more likely to eat something they helped make.
## Storing and Reheating
* **Storing:** Leftover chicken and dumplings can be stored in an airtight container in the refrigerator for up to 3 days. The dumplings may become slightly softer over time.
* **Reheating:** Reheat the chicken and dumplings in a pot on the stovetop over medium heat, stirring occasionally, until heated through. You can also reheat it in the microwave, but the dumplings may become a bit rubbery. If the broth has thickened too much, add a little chicken broth or water to thin it out.
## Conclusion
This lighter chicken and dumplings recipe proves that you don’t have to sacrifice flavor or comfort to enjoy a healthy meal. By making a few simple swaps and modifications, you can create a dish that is both delicious and good for you. So go ahead, indulge in a bowl of this classic comfort food without any guilt! It’s the perfect meal for a cozy night in, a family gathering, or any time you need a little bit of love in a bowl.
Enjoy your journey to lighter, healthier, and just as delicious chicken and dumplings! From our kitchen to yours, happy cooking!