Chicken and Cornmeal Dumplings (Diabetic Friendly) Makes: 2 servings Serving Size: 2 dumplings with 1 1/2 cups chicken mixture per serving Carb Grams Per Serving: 47 Ingredients 2 medium carrots, thinly sliced 1 stalk celery, thinly sliced 1/3 cup fresh or frozen corn kernels 1/2 of a medium onion, thinly sliced 2 cloves garlic, minced 1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed 1/4 teaspoon ground black pepper 2 chicken thighs, skinned 1 cup reduced-sodium chicken broth 1/2 cup fat-free milk 1 tablespoon all-purpose flour 1 recipe Cornmeal Dumplings (see recipe below) Coarsely ground black pepper (optional) Directions In a 1 1/2- or 2-quart slow cooker, combine carrots, celery, corn, onion, garlic, rosemary, and 1/4 teaspoon pepper. Top with chicken. Pour broth over mixture in cooker. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If no heat setting is available, cook for 5 to 5 1/2 hours. If using low-heat setting, turn to high-heat setting (or if no heat setting is available, continue cooking). Transfer chicken to a cutting board; cool slightly. When cool enough to handle, cut chicken off bones; discard bones. Chop chicken; return to mixture in cooker. In a small bowl, combine milk and flour until smooth. Stir into mixture in cooker. Using two spoons, drop Cornmeal Dumplings dough into four mounds on top of hot chicken mixture. Cover and cook for 20 to 25 minutes more or until a toothpick inserted into a dumpling comes out clean. (Do not lift cover during cooking.) If desired, sprinkle each serving with coarse pepper. Cornmeal Dumplings Ingredients 1/4 cup flour 1/4 cup cornmeal 1/2 teaspoon baking powder Dash salt 1 egg white 1 tablespoon fat-free milk 1 tablespoon canola oil Directions In a medium bowl stir together flour, cornmeal, baking powder, and salt. In a small bowl combine egg white, milk, and oil. Add egg mixture to flour mixture; stir just until moistened. Nutrition Facts Per Serving: Servings Per Recipe: 2, Cobalamin (Vit. B12): (µg) 1, Folate: (µg) 81, iron: (mg) 3, calcium: (mg) 162, Trans fatty acid: (g) 0, Polyunsaturated fat: (g) 3, sodium: (mg) 582, Thiamin: (mg) 0, vit. C: (mg) 9, Niacin: (mg) 7, Riboflavin: (mg) 1, Potassium: (mg) 681, sugar: (g) 9, fiber: (g) 5, vit. A: (IU) 103, sat. fat: (g) 1, chol.: (mg) 55, Monosaturated fat: (g) 5, Pyridoxine (Vit. B6): (mg) 0, pro.: (g) 24, cal.: (kcal) 369, Fat, total: (g) 10, carb.: (g) 47, Diabetic Exchanges Vegetables (d.e): 1, Carb Choice (d.e): 3, Starch (d.e): 2.5, Lean Meat (d.e): 2, Fat (d.e): 1
Posted on: Thu, 05 Sep 2013 11:50:44 +0000