Super-Speedy Chicken and “Dumplings”
- On January 17, 2013
- By Lindsay
0
Super-Speedy Chicken and “Dumplings”
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| Serves | 4 (1 1/2 cup each) |
| Prep time | 20 minutes |
| Meal type | Main Dish |
| Misc | Child Friendly, Serve Hot |
| Website | cookinglight.com |
Ingredients
- 1 tablespoon SmartBalance butter
- 1/2 cup chopped onion
- 2 cups boneless and skinless, cooked chicken breast, chopped
- 1 (10oz) box frozen mixed vegetables (ie. carrots, peas, corn, green beans)
- 1 1/2 cup water
- 1 tablespoon flour
- 14 oz fat-free, low-sodium chicken broth
- salt and pepper to taste
- 1 bay leaf (optional)
- 4 8-10 inch high fiber, whole wheat tortillas, cut into 1/2 strips
Note
This is a quick and easy recipe to make when you are craving some classic comfort foods, but don't have much time or energy to spare!
Each 1 1/2 cup serving offers
3 oz protein, 1 cup vegetables , 1 grain
Directions
| Step 1 | |
| Melt SmartBalance in a large saucepan over medium-high heat. Add onion and sauté about 5 minutes or until tender. | |
| Step 2 | |
| Stir in chicken and vegetables. Cook about 3 minutes or until thoroughly heated, stirring constantly. | |
| Step 3 | |
| In a seperate bowl, combine water, broth, and flour. Gradually stir broth mixture into chicken and vegetables. Add salt, pepper, and bay leaf (if using). Bring to a boil, then reduce heat and simmer for about 3 minutes. | |
| Step 4 | |
| Add in tortilla strips, and cook another 2-3 minutes, until tortillas soften. Remove from heat and enjoy! | |