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Receta Creamy Chicken With Cornmeal Dumplings

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Raciónes: 4

Ingredientes

Cost per serving $1.63 view details
  • 12 ounce boneless skinless chicken breast halves
  • 2 c. desired fresh vegetables (such as minced carrots, minced turnip, minced rutabaga, minced onion, and/or possibly green beans cut into 1" pcs)
  • 1 pkt frzn whole kernel corn - (9 ounce)
  • 1 x garlic clove chopped
  • 1/2 tsp salt
  • 1/2 tsp dry basil crushed
  • 1/4 tsp dry mustard
  • 1/8 tsp freshly-grnd black pepper
  • 1 c. vegetable broth or possibly water
  • 1/3 c. all-purpose flour
  • 1/3 c. yellow cornmeal
  • 1 tsp baking pwdr
  • 1/8 tsp salt
  • 1 dsh freshly-grnd black pepper
  • 1/4 c. lowfat milk
  • 2 Tbsp. veg. oil
  • 1/4 c. all-purpose flour
  • 3/4 c. lowfat milk

Direcciones

  1. Cut chicken into 3/4-inch pcs. In a 4- or possibly 6-qt pressure cooker combine chicken, desired vegetables, corn, garlic, 1/2 tsp. salt, basil, mustard, 1/8 tsp. black pepper, and vegetable broth or possibly water.
  2. Lock lid in place. Place pressure regulator on vent pipe (if you have a first-generation cooker). Over high heat, bring cooker up to pressure. Reduce heat just sufficient to maintain pressure and pressure regulator rocks gently; cook for 3 min.
  3. While mix cooks, in a small bowl stir together the 1/3 c. flour, cornmeal, baking pwdr, the 1/8 tsp. salt, and dash black pepper. Combine the 1/4 c. lowfat milk and veg. oil; add in to flour mix, stirring just till combined.
  4. Quick-release the pressure. Carefully remove lid.
  5. In a small mixing bowl stir together the 1/4 c. flour and the 3/4 c. lowfat milk; add in to the pressure cooker. Cook and stir over medium heat till thickened and bubbly. Drop dumpling batter from a Tbsp. to make 4 mounds atop bubbling chicken mix. Cover loosely (don't lock lid) and simmer for 10 to 12 min or possibly till a wooden toothpick inserted near center of dumpling comes out clean.
  6. This recipe yields 4 main-dish servings.
  7. Comments: We've redesigned old-fashioned chicken and dumplings. Light cornmeal dumplings top this hearty chicken stew which cooks in less than 15 min.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 351g
Recipe makes 4 servings
Calories 358  
Calories from Fat 82 23%
Total Fat 9.26g 12%
Saturated Fat 1.27g 5%
Trans Fat 0.19g  
Cholesterol 35mg 12%
Sodium 1037mg 43%
Potassium 577mg 16%
Total Carbs 48.39g 13%
Dietary Fiber 6.3g 21%
Sugars 4.6g 3%
Protein 22.22g 36%
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