Chicken and Dumpling Soup - KNEP - Kentucky Nutrition Education Program

Recipes

Chicken and Dumpling Soup

Receta en Español
Servings:10Serving Size:1 cupRecipe Cost:$9.63Cost per Serving:$.96
Chicken and dumpling soup

Here’s a healthier version of your mom’s classic.  Serve it anytime you need a little home lovin’.

Ingredients:

  • 2/3 cups cooked chicken, cubed
  • 4 carrots
  • 3 stalks of celery
  • 3 medium potatoes
  • ½ yellow onion
  • 1 clove garlic
  • 2 tablespoons olive oil
  • 2 (32-ounce) boxes of low sodium chicken broth
  • 2 cups frozen peas
  • 1 (12-ounce) package frozen dumplings
  • Salt and pepper, optional

Directions:

  1. Chop vegetables into bite sized cubes; chop onion and garlic finely.
  2. In a large soup pot, heat olive oil over medium-high heat and sauté the onion and garlic until tender.
  3. Add the carrots, celery and potatoes and stir for a few minutes, being careful not to burn them.
  4. Pour in the broth and bring to a boil. Add dumplings, a few at a time.
  5. Turn down heat and simmer for about 15 minutes, stirring often, until the vegetables have softened.
  6. Add chicken and raise heat to medium-low for 10 minutes.
  7. Add frozen peas during the last five minutes. Add salt and pepper to taste.
Source: Jennifer Duty, Clark County Extension Volunteer

Tips

  1. Save money by cooking the chicken at home and making your own broth.
  2. Pay attention to hunger and fullness cues before, during, and after meals. Use them to know when to eat and when you have had enough.

Nutrition facts per serving: 220 calories; 5 g total fat; 1 g saturated fat; 0 g trans fat; 35 mg cholesterol; 200 mg sodium; 23 g carbohydrate; 4 g fiber; 19 g protein; 50% Daily Value of vitamin A; 24% Daily Value of vitamin C; 8% Daily Value of calcium; 10% Daily Value of iron