Sometimes traditional is exactly what you’re looking for. This homey chicken stew with buttermilk dumplings will warm your family on a cold night. Using chicken thighs, it’s also a budget-friendly dish.
Tip: If you don’t keep buttermilk on hand, you can sour regular milk. Add a scant tablespoon of lemon juice to your measuring cup and top up with skim or 1% milk.
Ingredients
Chicken:
- 1¾ lbs. boneless, skinless chicken thighs, cubed
- ⅔ cup all-purpose flour, divided
- 2 Tbsp. canola oil, divided
- 2 carrots, diced
- 2 stalks celery, diced
- 1 large onion, diced
- 1 Tbsp. poultry seasoning
- ½ tsp. salt
- ½ tsp. pepper
- 2 (14 oz.) cans reduced-sodium chicken broth
- 1 cup water
- 1½ cups peas
Dumplings:
- 1 cup whole-wheat pastry flour
- ½ cup all-purpose flour
- 1 tsp. poultry seasoning
- ½ tsp. baking soda
- ¼ tsp. salt
- ¾ cup nonfat buttermilk
Directions
- Heat 1 tablespoon oil in a large, heavy-bottomed pot over medium-high heat. Toss chicken with ⅓ cup all-purpose flour in a medium bowl until coated. Working in batches, add the chicken to the pot and cook, stirring occasionally, until lightly browned (3-5 minutes per batch). Transfer the chicken to a plate.
- Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, poultry seasoning, salt, and pepper. Cover and cook, stirring occasionally, until the vegetables are slightly softened (5-7 minutes).
- Sprinkle the remaining ⅓ cup flour over the vegetables and stir to coat. Stir in broth, water, peas, and cooked chicken. Keep at a simmer, stirring often, until dumplings are ready.
- While chicken stew simmers, stir together whole wheat flour, all-purpose flour, poultry seasoning, baking soda, and salt in a medium bowl. Stir in buttermilk until just moistened.
- Drop the dough, 1 tablespoon at a time, into the simmering chicken stew. Adjust heat to maintain a gentle simmer, cover, and cook undisturbed until the dumplings are puffed (15-18 minutes).
Nutrition Facts
6 servings per container
Serving Size 493 g
| Amount per serving | ||
|---|---|---|
| Calories | 475 | |
| % Daily Value* | ||
| Total Fat 11g | 14% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 3g | ||
| Monounsaturated Fat 5g | ||
| Cholesterol 125mg | 42% | |
| Sodium 625mg | 27% | |
| Total Carbohydrate 56g | 20% | |
| Dietary Fiber 8g | 29% | |
| Total Sugars 6g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 41g | ||
| Protein 36g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 97.8mg | 8% | |
| Iron 4.4mg | 20% | |
| Potassium 690mg | 15% | |
| Vitamin A 197.4mcg | 20% | |
| Vitamin C 18.4mg | 20% | |
| Vitamin E 1.4mg | 6% | |
| Vitamin K 31.3mcg | 25% | |
| Thiamin 0.4mg | 35% | |
| Riboflavin 0.5mg | 40% | |
| Niacin 15.6mg | 100% | |
| Vitamin B6 0.8mg | 45% | |
| Folate 114.4mcg | 29% | |
| Vitamin B12 0.8mcg | 35% | |
| Biotin 1.4mcg | 4% | |
| Chloride 20.4mg | 0% | |
| Pantothenate 1.9mg | 40% | |
| Phosphorus 422.2mg | 35% | |
| Iodine 1.2mcg | 0% | |
| Magnesium 88.9mg | 20% | |
| Zinc 3.7mg | 35% | |
| Selenium 39.5mcg | 70% | |
| Copper 0.2mg | 20% | |
| Manganese 0.5mg | 20% | |
| Chromium 0.2mcg | 0% | |
| Molybdenum 2.9mcg | 6% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Boneless Skinless Chicken Thighs, Reduced Sodium Chicken Broth (chicken Broth (filtered Water, Chicken), Chicken Flavor, Natural Chicken Flavor (chicken Broth, Salt), Evaporated Cane Juice, Autolyzed Yeast Extract, Onion Powder, Turmeric, Flavor), Water, Peas, Whole Wheat Pastry Flour (whole Grain Soft White Wheat), Nonfat Buttermilk (pasteurized Nonfat Milk, Active Cultures), Onion, Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Carrots, Celery, Canola Oil, Poultry Seasoning (thyme, Sage, Marjoram, Rosemary, Black Pepper, Nutmeg), Salt, Baking Soda, Black Pepper.
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