Servings: 4
Ingredients
- 12 ounce boneless skinless chicken breast halves
- 2 c. desired fresh vegetables (such as minced carrots, minced turnip, minced rutabaga, minced onion, and/or possibly green beans cut into 1" pcs)
- 1 pkt frzn whole kernel corn - (9 ounce)
- 1 x garlic clove chopped
- 1/2 tsp salt
- 1/2 tsp dry basil crushed
- 1/4 tsp dry mustard
- 1/8 tsp freshly-grnd black pepper
- 1 c. vegetable broth or possibly water
- 1/3 c. all-purpose flour
- 1/3 c. yellow cornmeal
- 1 tsp baking pwdr
- 1/8 tsp salt
- 1 dsh freshly-grnd black pepper
- 1/4 c. lowfat milk
- 2 Tbsp. veg. oil
- 1/4 c. all-purpose flour
- 3/4 c. lowfat milk
Directions
- Cut chicken into 3/4-inch pcs. In a 4- or possibly 6-qt pressure cooker combine chicken, desired vegetables, corn, garlic, 1/2 tsp. salt, basil, mustard, 1/8 tsp. black pepper, and vegetable broth or possibly water.
- Lock lid in place. Place pressure regulator on vent pipe (if you have a first-generation cooker). Over high heat, bring cooker up to pressure. Reduce heat just sufficient to maintain pressure and pressure regulator rocks gently; cook for 3 min.
- While mix cooks, in a small bowl stir together the 1/3 c. flour, cornmeal, baking pwdr, the 1/8 tsp. salt, and dash black pepper. Combine the 1/4 c. lowfat milk and veg. oil; add in to flour mix, stirring just till combined.
- Quick-release the pressure. Carefully remove lid.
- In a small mixing bowl stir together the 1/4 c. flour and the 3/4 c. lowfat milk; add in to the pressure cooker. Cook and stir over medium heat till thickened and bubbly. Drop dumpling batter from a Tbsp. to make 4 mounds atop bubbling chicken mix. Cover loosely (don't lock lid) and simmer for 10 to 12 min or possibly till a wooden toothpick inserted near center of dumpling comes out clean.
- This recipe yields 4 main-dish servings.
- Comments: We've redesigned old-fashioned chicken and dumplings. Light cornmeal dumplings top this hearty chicken stew which cooks in less than 15 min.
Toolbox
Add the recipe to which day?
Adding to Planner
Languages
Nutrition Facts
Amount Per Serving | %DV |
---|---|
Serving Size 351g | |
Recipe makes 4 servings | |
Calories 358 | |
Calories from Fat 82 | 23% |
Total Fat 9.26g | 12% |
Saturated Fat 1.27g | 5% |
Trans Fat 0.19g | |
Cholesterol 35mg | 12% |
Sodium 1037mg | 43% |
Potassium 577mg | 16% |
Total Carbs 48.39g | 13% |
Dietary Fiber 6.3g | 21% |
Sugars 4.6g | 3% |
Protein 22.22g | 36% |
Advertisement
Advertisement