Recipe: Healthier Chicken and Dumpling Soup


January 25, 2016

Find out how to make this Southern comfort dish a little healthier.


Chicken and Dumpling Soup

A yummy go-to option to feed your family on a chilly Nashville night.



1 pound boneless, skinless chicken breasts, cut into 1 1/2-inch cubes
3 cans (14 1/2 ounces each) reduced-sodium chicken broth
3 cups water
4 medium carrots, chopped
1 medium onion, chopped
1 celery rib, chopped
1 teaspoon minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon poultry seasoning
1/4 teaspoon pepper



3 egg whites
1/2 cup 1% cottage cheese
2 tablespoons water
1/4 teaspoon salt
1 cup all-purpose flour



  1. In a large nonstick skillet coated with cooking spray, cook chicken until no longer pink. Add the broth, water, vegetables and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until vegetables are tender.
  2. Meanwhile, for dumplings, in a large bowl, beat the egg whites and cottage cheese until blended. Add water and salt. Stir in the flour and mix well.
  3. Bring soup to a boil. Drop dumplings by tablespoonfuls onto the boiling soup. Reduce heat; cover and simmer for 15 minutes or until a toothpick inserted in dumplings comes out clean (do not lift cover while simmering).


Nutrition Facts Per Serving:

Serves: 4. Serving size: 1.5 cups. Calories: 363. Fat: 4 grams. Saturated fat: 2 grams. Protein: 42 grams. Carbohydrates: 39 grams. Fiber: 4 grams. Cholesterol: 73 milligrams. Sodium: 900 milligrams.


Source: Taste of Home


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