Monday, January 18, 2010

Rainy Day Comfort Food

It's finally raining in Southern California! We do need the rain badly but does it have to be so cold ("California cold" at 58 degrees)? I need something yummy to warm us up.








































photo source: we heart it.

Quick Chicken and Dumplings
OMG!  If you like Chicken and Dumplings this is the dish for you!  It is a low fat way of indulging in this delicious dish.  In this version of Chicken and Dumplings you use flour tortillas instead of biscuits as dumplings.   Yay!  I included all of the nutritional information too. ; )






















Ingredients

* 1 tablespoon butter
* 1/2 cup prechopped onion
* 2 cups chopped roasted skinless, boneless chicken breasts
* 1 (10-ounce) box frozen mixed vegetables, thawed
* 1 1/2 cups water
* 1 tablespoon all-purpose flour
* 1 (14-ounce) can fat-free, less-sodium chicken broth
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 1 bay leaf
* 8 (6-inch) flour tortillas, cut into 1/2-inch strips
* 1 tablespoon chopped fresh parsley

Preparation

Melt butter in a large saucepan over medium-high heat. Add onion; sauté 5 minutes or until tender. Stir in chicken and vegetables; cook 3 minutes or until thoroughly heated, stirring constantly.

While chicken mixture cooks, combine water, flour, and broth. Gradually stir broth mixture into chicken mixture. Stir in salt, pepper, and bay leaf; bring to a boil. Reduce heat, and simmer 3 minutes. Stir in tortilla strips, and cook 2 minutes or until tortilla strips soften. Remove from heat; stir in parsley. Discard bay leaf. Serve immediately.
Nutritional Information

Calories:366 (23% from fat)
Fat:9.3g (sat 3.1g,mono 3.9g,poly 1.4g)
Protein:29.8g
Carbohydrate:40.3g
Fiber:5.3g
Cholesterol:67mg
Iron:3.4mg
Sodium:652mg
Calcium:104mg

Melanie Barnard, Cooking Light, NOVEMBER 2005

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