Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services
1¼ cup stew with 2 dumplings
Servings and Times
Ingredients and Preparation
Skinless, boneless chicken meat, cut into 1-inch cubes
Onion, coarsely chopped
Medium carrot, peeled and thinly sliced
Celery, thinly sliced
Black pepper to taste
(10 ounces) frozen peas
Yellow corn meal
Sifted all-purpose flour
Low-fat (1%) milk
Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water into a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook for about ½ hour or until chicken is tender.
Remove chicken and vegetables from broth. Strain broth.
Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
Add basil, peas, and reserved vegetables to sauce; stir to combine.
Add chicken and heat slowly to boiling while preparing corn meal dumplings.
Sift together corn meal, flour, baking powder, and salt into a large mixing bowl.
Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam for about 20 minutes.
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