When one thinks of Chicken and Dumplings, “healthy” and “quick” do not often come to mind. This recipe changes that!

Fresh vegetables, fluffy homemade rosemary scented dumplings (enhanced with a touch of cornmeal), and a creamy full flavor give this stew-like soup Southern style, while using canned broth and cooked chicken make it weeknight friendly.

Leftovers, if you have any, are mighty tasty.

Serves 4

Ingredients

2 teaspoons olive oil
1 medium onion, chopped (about 1½ cups)
4 medium carrots, peeled and chopped (about 1 1/3 cup)
3 medium celery stalks,chopped (1 cup)
1¼ teaspoons poultry seasoning
2 tablespoons all-purpose flour
2 (14-ounce) cans reduced sodium chicken broth
½ plus 1/3 cup low-fat milk, divided
2 cups shredded cooked chicken breast
¼ teaspoon salt
2/3 cup reduced-fat baking mix
2 tablespoons cornmeal
½ teaspoon chopped fresh rosemary

Instructions

1. In a large soup pot, heat the oil over medium heat. Add the onion and sauté for 3 minutes. Add the carrots, celery, and poultry seasong an saute for 3 minutes. Stir in flour and cook one minute. Stir in broth, ½ cup milk, chicken, and salt, and bring to a boil. Reduce the heat to medium-low, and simmer for 5 minutes.

2. While the soup simmers, in a medium bowl, combine baking mix, cornmeal, rosemary, and remaining 1/3 cup milk, until a stiff batter forms. Drop batter by 1½ tablespoon portions onto the soup, spacing evenly for 8 dumplings.

3. Cover the pot and steam the dumplings for 7 to 9 minutes, ensuring that the soup stays at a low simmer.

4. Turn off the heat, uncover pot, and let sit for 2 minutes. Stir the soup carefully, without disturbing the dumplings, and serve.

DARE TO COMPARE: The rich biscuits and cream in the original versions of this classic dish can send the calories soaring. All white meat chicken and a lighter dumpling equals 50% less fat and twice as much protein in your bowl.

NUTRITION INFORMATION PER SERVING: (1½ cups) Calories 240 | Carbohydrate 29g (Sugars 8g)| Total Fat 8g (Sat Fat 1g) | Protein 21g | Fiber 3g | Cholesterol 40mg | Sodium 690mg | Food Exchanges: 2 Lean Meat, 1½ Starch, 1 Vegetable | Carbohydrate Choices: 2 | Weight Watcher Plus Point Comparison: 6 Smart Points: 5