Low Calorie Canned Biscuits Chicken And Dumplings For Healthy Eating
When it comes to comfort food, few dishes can rival the warmth and satisfaction of chicken and dumplings. Traditionally a hearty, calorie-laden meal, this version transforms the classic recipe into a low-calorie delight without sacrificing flavor. Using canned biscuits as a base, you can whip up a delicious, healthier take on this beloved dish that will satisfy your cravings and keep you on track with your healthy eating goals.
This recipe is perfect for busy weeknights or when you need a quick meal that doesn’t compromise on taste. The use of low-calorie canned biscuits provides a fluffy and satisfying dumpling texture, while the chicken and vegetable broth is hearty and nourishing. Let’s dive into how to make this wholesome dish!
Recipe Overview
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
- 1 pound boneless skinless chicken breast, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, sliced
- 2 stalks celery, diced
- 4 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- Salt and pepper to taste
- 1 can (7.5 oz) low-calorie canned biscuits
- 1 cup frozen peas
- 2 tablespoons cornstarch (optional, for thickening)
- 2 tablespoons water (optional, for cornstarch slurry)
Instructions
- In a large pot over medium heat, add the olive oil. Once hot, add the diced onions and sauté until they are translucent, about 3-4 minutes.
- Add the minced garlic and cook for an additional minute until fragrant.
- Stir in the chicken pieces and cook until no longer pink, about 5-7 minutes.
- Next, add the carrots and celery, cooking for another 5 minutes until they begin to soften.
- Pour in the chicken broth and bring the mixture to a simmer.
- Add the dried thyme, dried parsley, salt, and pepper. Adjust seasoning according to your preference.
- If you want a thicker broth, mix the cornstarch with water in a small bowl to create a slurry, then add it to the pot while stirring.
- Once the broth is simmering, open the can of biscuits and cut each biscuit into quarters.
- Drop the biscuit pieces into the simmering broth, ensuring they are evenly spaced out.
- Cover the pot and allow the dumplings to cook for about 10-12 minutes, or until they have puffed up and are cooked through.
- During the last few minutes of cooking, add the frozen peas, stirring gently to combine.
- Once the dumplings are ready, remove the pot from heat and let it sit for a couple of minutes to cool slightly.
- Serve hot, garnished with additional parsley if desired.
Nutritional Benefits
This low-calorie version of chicken and dumplings is not only lighter but also packed with nutrients. The chicken provides lean protein, while the vegetables contribute vitamins, minerals, and fiber. Using low-sodium broth helps control sodium intake, making it a heart-healthy choice. Plus, the inclusion of frozen peas adds a pop of color and an additional source of protein and fiber.
Tips for Success
To ensure your chicken and dumplings turn out perfectly, consider the following tips:
- Use fresh ingredients: Fresh vegetables not only enhance the flavor but also add nutritional value.
- Don’t overcook the dumplings: Keep an eye on your dumplings to prevent them from becoming too dense. They should be light and fluffy.
- Customize with spices: Feel free to add your favorite spices or herbs for additional flavor, such as rosemary or a pinch of cayenne for heat.
- Make it a one-pot meal: The recipe is designed to be simple and straightforward, allowing you to enjoy a delicious meal with minimal cleanup.
Storage and Reheating
If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. The dumplings may absorb some of the broth over time, so you might want to add a splash of water or broth when reheating to restore the desired consistency. Reheat in the microwave or on the stovetop until warmed through.
Frequently Asked Questions
Can I use frozen chicken instead of fresh?
Yes, you can use frozen chicken. Just ensure to thaw it completely before cooking to ensure even cooking.
Can I make this recipe gluten-free?
Absolutely! You can substitute the canned biscuits with gluten-free biscuits available in stores or make your own using gluten-free flour.
What can I serve with chicken and dumplings?
This dish is filling on its own, but you can serve it with a simple side salad or steamed vegetables for a complete meal.
How do I adapt this recipe for a slow cooker?
To adapt this recipe for a slow cooker, simply combine all the ingredients (except for the biscuits) in the slow cooker and cook on low for 6-8 hours. Add the biscuit pieces during the last 30 minutes of cooking.
Final Thoughts
This low-calorie canned biscuits chicken and dumplings recipe is an excellent choice for those looking to enjoy a delicious and comforting meal without the guilt. With its easy preparation and wholesome ingredients, it’s sure to become a staple in your healthy eating repertoire. Enjoy a bowl of this delightful dish any night of the week and feel good about what you’re eating!
Whether for a cozy family dinner or a simple meal prep option, this recipe is both satisfying and nutritious. Grab your ingredients and get ready to enjoy a healthy twist on a classic favorite!
