Healthy Summer Chicken and Dumplings
Whole-wheat dumplings are simmered with a farmers market worth of fresh seasonal vegetables and tender roast chicken for a wholesome meal that’s packed with both flavor and nutrition.
Serves 4
Dumplings:
- ½ c. whole-wheat flour
- ½ c. all-purpose flour
- 1 tsp. baking powder
- ¼ tsp. salt
- ⅛ tsp. black pepper
- 2 tbsp. Greek yogurt
- ¼ c. nonfat milk
Soup:
- 1 tbsp. olive oil
- 2 garlic cloves, minced
- ¼ c. yellow onions, diced
- ½ c. zucchini, diced
- ½ c. green beans, cut in 1-in. pieces
- ½ c. fresh corn kernels
- ½ c. yellow squash, diced
- 4 c. low-sodium chicken broth
- 1 c. heirloom cherry tomatoes, halved
- 2 c. cooked roast chicken, chopped
- 1 tsp. salt
- 1 tbsp. fresh basil, chopped
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Instructions:
- In a large bowl, combine the flours, baking powder, salt, and pepper. Using your hands or a rubber spatula, fold in the yogurt and milk until a rough doughball forms.
- Scoop the dough into small, round dumplings, and place them on a lightly greased, parchment-lined sheet tray. Keep refrigerated until ready to cook.
- Heat the oil in a large stockpot over medium-high heat. Sauté the garlic, onions, zucchini, green beans, corn, and squash for five minutes or until slightly browned. Pour in the chicken broth, and bring to a boil.
- Once boiling, gently drop in the dumplings. Cook for six minutes, flipping the dumplings halfway through.
- Reduce the heat to low, and gently stir in the tomatoes, chicken, salt, and basil. Continue to simmer for ten minutes before serving.
Tips: All vegetables are welcome—add in any of your favorites for a deliciously customizable dish. Omit the chicken and use vegetable broth instead of chicken broth for a vegetarian version.
