6 points plus values for 1 cup serving.
1 had two servings for a total of 12 points plus value
1 1/4 lbs uncooked boneless skinless chicken breasts cut into 1 inch pieces
Table Salt
Black Pepper
2 TB all purpose flour
2 tsp vegetable oil
4 medium uncooked leeks, white and light green parts only, thinly sliced
4 medium uncooked shallots (I used green onions), thinly sliced
2 medium uncooked carrots, sliced into thin rounds
2 ribs of uncooked celery, sliced
1 bay leaf
1 tsp thyme, fresh
2 1/2 cups fat-free chicken broth
1/2 cup apple juice
1/2 cup frozen green peas
Dumplings:
3/4 tsp baking powder
2 TB all purpose flour
2 TB uncooked yellow cornmeal
1/4 cup low-fat milk
1 1/2 tsp parsley, minced
Instructions:
Season chicken with 1/8 tsp each salt and pepper. Mix flour with 1/2 tsp salt and 1/4 tsp pepper. Sprinkle chicken with 1 TB of seasoned flour. In large skillet, heat oil and lightly brown chicken. Remove from pan.
In the same skillet, saute leeks and shallots until lightly golden, about 3 minutes. Add carrots, celery, bay leaf and thyme and cook another 3 minutes. Stir in chicken broth and apple juice. Return chicken to pot. Bring to boil. Reduce heat and simmer, partially covered, until chicken is cooked through, 5 to 7 minutes.
Meanwhile to make dumplings, sift 2 TB of flour, cornmeal and baking powder and and 1/4 tsp salt together in a bowl. Stir in parsley. With a fork, stir in milk until batter just comes together. Drop dumpling mixture with a teaspoon into chicken mixture. Simmer, covered, about 6 to 8 minutes. Add peas, and cook until dumplings are done, another 2 to 4 minutes. Makes six 1 cup portions.
