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Skinless chicken is the basis of this delicious stew with cornmeal
dumplings made with low-fat milk.
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For the stew:
|
| 1
lb |
skinless, boneless chicken meat,
cut into 1-inch cubes |
| 1/2
C |
onion, coarsely chopped |
| 1
medium |
carrot, peeled and thinly sliced |
| 1
stalk |
celery, thinly sliced |
| 1/4
tsp |
salt |
| to
taste |
black pepper |
| 1
pinch |
ground cloves |
| 1 |
bay leaf |
| 3
C |
water |
| 1
tsp |
cornstarch |
| 1
tsp |
dried basil |
| 1
package |
(10 oz) frozen peas |
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For the cornmeal dumplings:
|
| 1
C |
yellow cornmeal |
| 3/4
C |
sifted all-purpose flour |
| 2
tsp |
baking powder |
| 1/2
tsp |
salt |
| 1
C |
low-fat (1%) milk |
| 1
Tbsp |
vegetable oil |
For the stew:
- Place chicken, onion, carrot,
celery, salt, pepper, cloves, bay leaf, and water in a large
saucepan. Heat to boiling; cover and reduce heat to simmer. Cook
about 1/2 hour or until chicken is tender.
- Remove chicken and vegetables from
broth. Strain broth.
- Skim fat from broth; measure and, if
necessary, add water to make 3 cups liquid.
- Mix cornstarch with 1 cup cooled
broth by shaking vigorously in a jar with a tight-fitting lid.
- Pour into saucepan with remaining
broth; cook, stirring constantly, until mixture comes to a boil and
is thickened.
- Add basil, peas, and reserved
vegetables to sauce; stir to combine.
- Add chicken and heat slowly to
boiling while preparing cornmeal dumplings.
For the dumplings:
- Sift together cornmeal, flour,
baking powder, and salt into a large mixing bowl.
- Mix together milk and oil. Add milk
mixture all at once to dry ingredients; stir just enough to moisten
flour and evenly distribute liquid. Dough will be soft.
- Drop by full tablespoons on top of
braised meat or stew. Cover tightly; heat to boiling. Reduce heat
(do not lift cover) to simmering and steam about 20 minutes.
Yield: 6 servings--Serving size: 1-1/4 cup
stew with 2 dumplings
Each serving provides:
Calories: 307
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
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