CHICKEN AND CORNMEAL DUMPLINGS

CHICKEN AND CORNMEAL DUMPLINGS
MAKES: 2 servings
SERVING SIZE:
2 dumplings with 1 1/2 cups
chicken mixture per serving
CARB GRAMS PER SERVING: 47

2 medium carrots, thinly sliced
1 stalk celery, thinly sliced
1/3 cup fresh or frozen corn kernels
1/2 of a medium onion, thinly sliced
2 cloves garlic, minced
1 teaspoon snipped fresh rosemary
or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon ground black pepper
2 chicken thighs, skinned
1 cup reduced-sodium chicken broth
1/2 cup fat-free milk
1 tablespoon all-purpose flour
1 recipe Cornmeal Dumplings (see recipe below)
Coarsely ground black pepper (optional)

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CORNMEAL DUMPLINGS
1/4 cup all-purpose flour
1/4 cup cornmeal
1/2 teaspoon baking powder
Dash salt
1 egg white
1 tablespoon fat-free milk
1 tablespoon canola oil
1. In a medium bowl stir together flour, cornmeal,
baking powder, and salt. In a small bowl combine
egg white, milk, and oil. Add egg mixture to flour
mixture; stir just until moistened.

1.
In a 1 1/2- or 2-quart slow cooker, combine carrots, celery,
corn, onion, garlic, rosemary, and 1/4 teaspoon pepper.
Top with chicken. Pour broth over mixture in cooker.
2.
Cover and cook on low-heat setting for 7 to 8 hours or on
high-heat setting for 3 1/2 to 4 hours. If no heat setting
is available, cook for 5 to 5 1/2 hours.
3.
If using low-heat setting, turn to high-heat setting
(or if no heat setting is available, continue cooking).
Transfer chicken to a cutting board; cool slightly.
When cool enough to handle, cut chicken off bones;
discard bones. Chop chicken; return to mixture in cooker.
In a small bowl, combine milk and flour until smooth.
Stir into mixture in cooker.
4.
Using two spoons, drop Cornmeal Dumplings dough into
four mounds on top of hot chicken mixture. Cover and cook
for 20 to 25 minutes more or until a toothpick inserted
into a dumpling comes out clean.
(Do not lift cover during cooking.) If desired, sprinkle each
serving with coarse pepper

Nutrition Facts Per Serving:
Servings Per Recipe: 2
Calories: 369
Protein(gm): 24
Carbohydrate(gm): 47
Fat, total(gm): 10
Cholesterol(mg): 55
Saturated fat(gm): 1
Monosaturated fat(gm): 5
Polyunsaturated fat(gm): 3
Dietary Fiber, total(gm): 5
Sugar, total(gm): 9
Vitamin A(IU): 103
Vitamin C(mg): 9
Thiamin(mg): 0
Riboflavin(mg): 1
Niacin(mg): 7
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 81
Cobalamin (Vit. B12)(µg): 1
Sodium(mg): 582
Potassium(mg): 681
Calcium(DV %): 162
Iron(DV %): 3
Diabetic Exchanges
Vegetables(d.e): 1
Starch(d.e): 3
Lean Meat(d.e): 2
Fat(d.e): 1