A Recipe For Healthy Chicken Casserole And Dumplings
With the weather getting colder, we are looking to eat food that warms us up and nothing does that quite like a stew. You may think that stews are heavy, full of fat and calories. This is not the case you can have a healthy stew and not pile on the pounds.
Serves: 5
Nutritional information:
340 calories
7.4g fat
45g carbs
Ingredients:
2tsp Olive Oil
3 Sliced Chicken Fillets
1 Chopped Onion
1 Sliced Pepper
1 Crushed clove garlic
2tbs Plain Flour
2tbs Paprika
400g Tin of tomatoes
2tbs Tomato puree
2tbs Balsamic Vinegar
2tsp Brown sugar
1 pint Vegetable stock
1 Bay leaf
1tsp Dried Mixed Herbs
3 Medium parsnips
4 Carrots
Pepper to Season
300g Frozen green beans
Dumplings
100g Plain flour
Pinch of Salt
1 tsp Baking Powder
1/2tsp Mustard powder
50g Reduced fat Cheddar or Edam
75ml Skimmed milk
2tsp Mixed herbs
Pepper to Season
Method
1. Heat the olive oil in a large saucepan and gently brown chicken fillets.
2. Add the onion, pepper and garlic and cook until softened. Sprinkle over plain flour and paprika and cook briefly.
3. Stir in the tin of tomatoes, tomato puree, balsamic vinegar, brown sugar, vegetable stock, bay leaf and dried mixed herbs.
4. Add parsnips, carrots, season with pepper, cover and simmer for around 35 minutes. Add a little more water or stock if necessary.
5. For the dumplings, sieve the flour, Add a pinch of salt, baking powder and mustard powder into a large bowl.
6. Then stir in cheese and season with black pepper and mixed herbs. Pour in 75ml of skimmed milk and combine all the ingredients with a fork to form a soft dough. Transfer this to a lightly floured surface and knead lightly for a few minutes.
7. Divide into 10 and roll each portion into a round dumpling.
8. Add 300g frozen green beans to the casserole, top with the dumplings and continue to cook for 15 minutes or until the dumplings have risen.
9. Finally serve topped with a spoonful of low fat natural yoghurt.
