Lightened Chicken and Dumplings - Low Calorie, Low Fat, Whole Wheat

FOOD DONE LIGHT
24Ingredients
100Minutes
480Calories

Ingredients

US|METRIC
  • 1/2 tablespoon vegetable oil
  • 1 1/2 cups carrots (finely chopped)
  • 1 1/2 cups finely chopped onion
  • 1 turnip (medium, finely chopped)
  • 1/2 cup chopped celery (finely)
  • 8 ounces sliced mushrooms
  • 2 garlic cloves (minced)
  • 1 teaspoon kosher salt (divided)
  • 1/4 teaspoon ground black pepper (fresh)
  • 1 teaspoon poultry seasoning
  • 1 teaspoon thyme
  • 2 pounds boneless skinless chicken breast (cut into bite size pieces)
  • 1/4 cup whole wheat flour
  • 1 cup almond (soy, coconut or skim milk)
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 1/4 cups all purpose flour
  • 3/4 cup whole wheat flour
  • 1 tablespoon baking powder
  • 3/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper (fresh)
  • 3/4 cup 2% reduced fat milk
  • 3 tablespoons unsalted butter
  • 1/4 cup seltzer water (room temperature)
  • Add All to Shopping List
    Add to Meal Planner
    Made it

    NutritionView More

    480Calories
    Sodium38% DV920mg
    Fat29% DV19g
    Protein69% DV35g
    Carbs15% DV44g
    Fiber32% DV8g
    Calories480Calories from Fat170
    % DAILY VALUE
    Total Fat19g29%
    Saturated Fat5g25%
    Trans Fat0g
    Cholesterol85mg28%
    Sodium920mg38%
    Potassium980mg28%
    Protein35g69%
    Calories from Fat170
    % DAILY VALUE
    Total Carbohydrate44g15%
    Dietary Fiber8g32%
    Sugars7g14%
    Vitamin A80%
    Vitamin C20%
    Calcium25%
    Iron20%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

    PlanShop