If you are craving comfort food without the extra calories, you are going to absolutely fall in love with this Tasty Low Calorie Chicken and Dumplings Recipe. It perfectly blends hearty shredded chicken, tender vegetables, and light, fluffy dumplings in a savory broth that’s packed with flavor but won’t weigh you down. This dish captures all the warmth and soul of traditional chicken and dumplings but with a health-conscious twist that allows you to enjoy every comforting bite guilt-free. Whether you’re looking for a satisfying weeknight meal or a soothing dish to share on a chilly day, this recipe is a gem you’ll want to keep close at hand.
Ingredients You’ll Need
To make this delightful chicken and dumplings dish, you’ll only need straightforward, wholesome ingredients that together create a symphony of flavor and texture. Each ingredient plays a crucial role, from the aromatic vegetables that build a savory base to the light dumplings that soak up all the delicious broth. Let’s dive into what you’ll gather to bring this warm dish to life!
- 2.5 tbsp olive oil: For sautéing the vegetables and infusing subtle richness without extra calories.
- 1 onion (diced into 1/2-inch pieces): Adds natural sweetness and depth, diced evenly for consistent cooking.
- 1 cup celery (sliced into 1/4-inch crescents): Brings a crisp, fresh flavor and balances the sweetness of the carrots.
- 1 cup carrots: Offers gentle sweetness and vibrant color, contributing to the hearty base.
- 2 garlic cloves: Imparts a warm, fragrant punch that elevates the overall dish.
- 2 tbsp flour: Helps thicken the broth to create that perfect, luscious consistency.
- 2 tsp thyme: Provides an earthy herb aroma that pairs beautifully with chicken.
- 1 bay leaf: Adds subtle complexity to the broth’s flavor as it simmers.
- 6.5 cups broth (preferably Swanson unsalted chicken broth): A wholesome, savory liquid base that keeps salt levels under control.
- 3 cups chicken (shredded into 1-inch bite-sized pieces): The star protein, tender and ready to soak up all the flavors.
- 1/4 cup parsley: Fresh herb for a bright finish and a splash of color.
- 1 tbsp lemon juice: A touch of acidity to brighten the rich flavors.
- 1/4 tsp salt: For seasoning, balanced carefully for flavor without overpowering.
- 1/4 tsp pepper: Adds a gentle kick and warmth.
- 1/8 tsp cayenne pepper: Just a hint to give an unexpected, lovely heat beneath the surface.
- 1 cup flour: The base of the dumplings, making them tender yet sturdy.
- 2 tsp baking powder: Helps the dumplings rise and become fluffy.
- 1/2 tsp salt: Enhances flavor in the dumplings.
- 1/4 tsp pepper: Adds a slight background spice to the dumplings.
- 9 tbsp buttermilk (cold, straight from the fridge): Essential for moist, tender dumplings that are light and airy.
- 1 egg: Binds the dumpling dough for perfect texture.
- 1 tbsp butter (melted and cooled slightly): Adds richness to the dumplings without weighing them down.
How to Make Tasty Low Calorie Chicken and Dumplings Recipe
Step 1: Prepare the Flavorful Base
Start by heating the olive oil in a large pot over medium heat. Once shimmering, add the diced onions, celery, and carrots. These vegetables are your foundation, creating a colorful and aromatic bed that’s essential to this Tasty Low Calorie Chicken and Dumplings Recipe. Cook until soft and fragrant, which usually takes about 5 to 7 minutes. Then toss in the minced garlic, stirring for a minute until it releases its incredible aroma.
Step 2: Thicken and Season the Broth
Sprinkle the 2 tablespoons of flour over the softened vegetables and stir well to coat everything evenly. This step is crucial because the flour will give the broth a wonderful silky texture. Then, add thyme and the bay leaf for that fragrant herbal essence, along with the chicken broth. Bring the mixture to a gentle simmer, allowing all the flavors to meld beautifully.
Step 3: Add the Chicken and Seasonings
Now it’s time for the star ingredient: shredded chicken. Stir it gently into the simmering broth. Add parsley, lemon juice, salt, pepper, and cayenne pepper. These layers of seasoning brighten the dish without adding unnecessary calories, ensuring it stays light yet full of flavor. Let the mixture simmer on low for 10 minutes to allow the chicken to absorb all those delicious seasonings.
Step 4: Prepare the Dumpling Dough
While the broth is simmering, mix together the dry ingredients for the dumplings: flour, baking powder, salt, and pepper. In a separate bowl, whisk the buttermilk, egg, and melted butter until combined. Gently fold the wet ingredients into the dry mixture just until combined—overmixing can toughen the dumplings, and you want them light and fluffy in this Tasty Low Calorie Chicken and Dumplings Recipe.
Step 5: Cook the Dumplings
Drop spoonfuls of the dumpling batter into the simmering chicken broth—don’t overcrowd the pot, as dumplings need space to puff up. Cover the pot with a lid and allow the dumplings to cook for about 15 minutes; avoid lifting the lid to keep the steam trapped inside for perfect rising. After the dumplings are cooked through and tender, your dish is ready to serve.
How to Serve Tasty Low Calorie Chicken and Dumplings Recipe
Garnishes
To elevate your serving, sprinkle freshly chopped parsley or a few delicate thyme leaves on top. A small drizzle of extra lemon juice can brighten each spoonful, bringing a vibrant contrast to the creamy broth and hearty chicken. Adding a light grind of black pepper right before serving can also enhance the flavors beautifully.
Side Dishes
This dish is wonderfully self-contained, but if you want to add a little something extra, think crisp green salads or steamed green beans that won’t overpower the warm, comforting flavors of the chicken and dumplings. Roasted Brussels sprouts or a simple cucumber salad with a light vinaigrette also pair nicely without adding heaviness.
Creative Ways to Present
For a cozy family-style presentation, serve the chicken and dumplings directly from the pot with a ladle so everyone gets generous portions of broth and dumplings. Alternatively, for a charming touch, dish it into rustic bowls and garnish with herbs or a wedge of lemon on the side. If you’re feeling fancy, a sprinkle of finely grated Parmesan can add an umami twist, but that’s totally optional in this Tasty Low Calorie Chicken and Dumplings Recipe.
Make Ahead and Storage
Storing Leftovers
After your meal, store any leftovers in an airtight container in the refrigerator. The chicken and dumplings will stay fresh for up to 3 days, making for a quick and comforting lunch or dinner the next day. Keep in mind that the dumplings may absorb some broth over time, so you might want to add a splash of broth or water when reheating.
Freezing
Freezing this dish is possible but with caution. The broth and chicken freeze well; however, dumplings might become a bit dense after thawing. For best results, freeze the broth and chicken separately from the dumplings. You can then add freshly cooked dumplings after reheating the base soup, preserving that tender texture this Tasty Low Calorie Chicken and Dumplings Recipe is known for.
Reheating
When ready to enjoy leftovers, gently reheat the soup on the stove over low to medium heat, stirring occasionally. Add a little extra broth or water if you find the consistency too thick. Avoid microwaving to keep the dumplings from becoming rubbery. Reheating slowly helps retain the delicate dumpling texture and meld all the flavors back together perfectly.
FAQs
Can I use chicken breast or thighs for this recipe?
Absolutely! Both chicken breast and thighs work well. Thighs tend to be juicier and impart a richer flavor, but chicken breast is leaner and still blends beautifully in this recipe. Just make sure to shred the chicken into bite-sized pieces for consistency.
Is there a gluten-free option for the dumplings?
Yes, you can substitute the all-purpose flour with a gluten-free flour blend that’s good for baking. Adjust the liquids slightly if needed, as gluten-free flours can absorb moisture differently. Keep the baking powder gluten-free as well to ensure the dumplings rise properly.
How can I make this dish even lower in calories?
To reduce calories further, you can use a cooking spray instead of olive oil, substitute buttermilk with low-fat or non-dairy yogurt, and use skinless, lean chicken breast. Also, controlling portion sizes of the dumplings helps keep the meal light and satisfying.
Can I add other vegetables to this chicken and dumplings?
Definitely! Feel free to sneak in chopped green beans, peas, or even spinach for extra nutrients. Just add these towards the end of simmering so they retain their vibrant colors and a little crunch.
What’s the secret to making fluffy dumplings?
The key is using cold buttermilk and mixing the dough just until combined—overmixing develops gluten and makes dumplings tough. Also, cooking covered helps trap steam, allowing the dumplings to rise beautifully in this Tasty Low Calorie Chicken and Dumplings Recipe.
Final Thoughts
This Tasty Low Calorie Chicken and Dumplings Recipe truly is a comforting classic reinvented for those who want to enjoy hearty, homemade meals without feeling weighed down. Its blend of savory broth, tender chicken, and fluffy dumplings creates a bowl full of warmth and satisfaction that’s hard to beat. I can’t encourage you enough to try this recipe—it’s bound to become a beloved favorite in your kitchen as it is in mine!
Print
Tasty Low Calorie Chicken and Dumplings Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Description
This Tasty Low Calorie Chicken and Dumplings recipe offers a comforting, healthy twist on the classic dish. Featuring a savory chicken stew loaded with aromatic vegetables and fluffy dumplings made with buttermilk, this meal is perfect for those seeking a satisfying, lower-calorie option without sacrificing flavor.
Ingredients
Savory Chicken Stew:
- 2.5 tbsp olive oil
- 1 onion, diced into 1/2-inch pieces
- 1 cup celery, sliced into 1/4-inch crescents
- 1 cup carrots, sliced
- 2 garlic cloves, minced
- 2 tbsp flour
- 2 tsp thyme
- 1 bay leaf
- 6.5 cups chicken broth (Swanson unsalted preferred)
- 3 cups shredded chicken, bite-sized pieces
- 1/4 cup fresh parsley, chopped
- 1 tbsp lemon juice
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/8 tsp cayenne pepper
Dumplings:
- 1 cup all-purpose flour (King Arthur recommended)
- 2 tsp baking powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 9 tbsp cold buttermilk
- 1 egg
- 1 tbsp melted butter, cooled slightly
Instructions
- Prepare the Vegetables: Heat olive oil in a large pot over medium heat. Add the diced onion, sliced celery, and carrots, cooking until softened and fragrant, about 5-7 minutes. Stir occasionally to prevent sticking.
- Add Garlic and Flour: Add minced garlic to the pot and cook for another minute until fragrant. Sprinkle 2 tablespoons of flour over the vegetables and stir well to combine, allowing it to cook slightly and create a roux base for thickening the stew.
- Incorporate Herbs and Broth: Stir in thyme and the bay leaf, then gradually pour in the 6.5 cups of chicken broth while stirring to prevent lumps. Bring the mixture to a gentle boil, then reduce heat to simmer.
- Add Chicken and Season: Add shredded chicken to the simmering broth. Stir in parsley, lemon juice, salt, black pepper, and cayenne pepper. Let the stew simmer gently to meld flavors, about 10 minutes.
- Prepare Dumpling Batter: In a medium bowl, whisk together 1 cup all-purpose flour, baking powder, salt, and black pepper. In another small bowl, beat together cold buttermilk, egg, and melted butter. Pour wet ingredients into dry and stir just until combined to form a slightly sticky dough.
- Add Dumplings to Stew: Drop spoonfuls of the dumpling batter onto the simmering stew. Cover the pot with a lid and cook for 15 minutes over low heat without lifting the lid to allow dumplings to steam and cook through.
- Final Touches: After 15 minutes, check dumplings for doneness by ensuring they are set and cooked inside. Remove the bay leaf from the stew. Adjust seasoning if necessary and serve hot.
Notes
- Use unsalted chicken broth to control salt levels in the dish.
- Cold buttermilk helps create fluffier dumplings.
- Do not lift the lid while dumplings are cooking to prevent them from falling apart.
- For a spicier kick, increase cayenne pepper to taste.
- This dish reheats well and can be stored in the fridge for up to 3 days.
