Hearty Chicken and Dumpling Soup (Low Calorie)

Votes: 4

Time: 1 hour.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 376, total fat 10 G., saturated fats 3 G., proteins 37 G., carbohydrates 34 G., fiber 5 G., cholesterol 73 mg, sodium 360 mg, sugar 4 G.

This spring dumpling soup is hearty and filling, yet lower in calories than traditional chicken and dumplings. It's simmered in chicken broth with carrots, onions, celery, green beans, and chunks of chicken breast, while the dumplings are made from a mixture of wheat flour and ground oats. Lemon zest and fresh dill add a pleasant, refreshing flavor. Sprinkle with chopped herbs and enjoy.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

450 g skinless and boneless chicken breasts, cut into 4 cm pieces.
1 tbsp. l. olive oil
2 stalks celery, finely chopped
1 medium carrot, finely chopped
1 onion, finely chopped
2 cloves garlic, finely chopped
4 tbsp. lightly salted chicken broth
3/4 cup rolled oats
0.5 cups premium flour
0.5 tsp baking powder
0.5 tsp finely grated lemon zest
1 tbsp unsalted butter, cut into small pieces
2 cups green beans, ends trimmed and pods broken in half
1/4 cup finely chopped fresh dill

Ingredient Substitution Suggestions

We recommend

Recipes with similar ingredients: green beans, chicken breasts, carrot, celery, rolled oats, lemon zest, dill

Cooking the dish according to the recipe:

Heat olive oil in a medium Dutch oven over medium-high heat. Add celery, carrots, and garlic and cook, stirring, until softened, 5 minutes. Add broth and bring to a simmer. Cook, stirring occasionally, until the vegetables are tender, about 15 minutes.
Meanwhile, pulse the rolled oats in a food processor until finely ground. In a medium bowl, combine them with the flour, baking powder, zest, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Work in the butter with your fingers until only small pieces remain. Beat in 1/2 cup ice water, a little at a time, until you have a soft dough. Let rest for 10 minutes.

Drop cherry-sized chunks of dough into the soup. Add the green beans and stir gently. Cook, stirring occasionally, until the dumplings float to the surface and are cooked through, and the beans are bright green and crisp-tender, about 12 minutes. Add the chicken and continue to cook until tender, about 3 minutes. Remove the soup from the heat, stir in the dill, and season with salt and pepper to taste.

Categories:

recipe / Healthy eating / Dishes rich in fiber / Low-calorie dishes / Calorie content of prepared meals / Comfort food / Spring dishes / Dinner / Soups / Soups with pasta and cereals / Food Network - recipes

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