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  • Yosemite Chicken Stew and Dumplings

The cornmeal dumplings add heartiness to this delicious, low-fat meal.

Recipe Source: Stay Young At Heart

Ingredients

  • For the stew:

    1 lb boneless, skinless chicken breast, cut into 1-inch cubes
    ½ C coarsely chopped onion
    1 medium carrot, peeled and thinly sliced
    1 stalk celery, thinly sliced
    ¼ tsp salt
    Ground black pepper, to taste
    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 dumplings:

    1 C yellow cornmeal
    ¾ C sifted all-purpose flour
    2 tsp baking powder
    ½ tsp salt
    1 C low-fat (1 percent) or fat-free milk
    1 Tbsp vegetable oil

calories 307
Total fat 5 g
Saturated fat 1 g
Cholesterol 43 mg
Sodium 471 mg
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    To prepare the stew: Place chicken, onion, carrot, celery, salt, black pepper, cloves, bay leaf, and water in a large pot. Heat to boiling; cover and reduce heat to simmer. Cook for about 30 minutes, until chicken is tender.

  • 2
    Remove chicken and vegetables from broth. Set aside.

  • 3
    Strain broth and skim fat; measure and, if necessary, add water to make 3 cups liquid. Set aside 1 cup (see next step), and return the rest of the broth to the pot.

  • 4
    Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid. Pour the mixture into the pot.

  • 5
    Cook, stirring constantly, until the mixture comes to a boil and is thickened.

  • 6
    Add the basil, peas, and reserved vegetables to the pot; stir to combine. Add chicken, and heat slowly to boiling while preparing cornmeal dumplings.

  • 7
    To prepare the dumplings: Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl. In a separate bowl, mix together the milk and oil.

  • 8
    Add milk mixture all at once to the dry ingredients; stir just enough to moisten the flour and evenly distribute the liquid. Dough will be soft.

  • 9
    Drop by full tablespoons on top of the stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering, and steam for about 20 minutes.

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