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Monday, August 19, 2013

Clean Chicken and Dumplings


It's officially back to school season which means at our house not only are we getting Nick ready for preschool, but it's time for me to head back to the classroom as well. At the end of each summer, I reflect on how quick the day pass and how easy it is for me to lose track of what I want to accomplish most on the lazy, hazy days of summer. However, there is something always refreshing about the feeling of fall:  the high school band practicing before the game, the smell of dark roast vanilla hazelnut coffee, my faded blue jeans and worn in hoodies, and the scent of pumpkin spice throughout my home.

Although the chaos of daily life picks up, dinner time can slow down a bit.  I dust off my crock pot, and prepare my favorite fall recipes.  This is a new one:  clean eater tested and husband approved.  Enjoy!

Base
6 1/2 cup of low sodium chicken broth
clean chicken recipes
1/2 TBL oregano
1/2 TBL sage or basil
1 TBL garlic powder
4 small boneless chicken breast (cut into small squares)
2 TBL EVOO
1 large onion- peeled and chopped
4 carrots-peeled and chopped
4 stalks celery- chopped
(a lot of people like peas too, but Mike and can't seem to give peas a chance...get it, peas a chance?)

Dumplings 
healthy and easy chicken and dumplings dinner2 cups of whole wheat flour
1 TBL baking soda
dash of sea salt
3 TBL EVOO
1 cup milk (I used unsweetened almond, but skim works well too)

 Base Directions
  • Pour the broth into your crock pot
  • Add the spices to the broth and turn the crock pot to high (stove top, bring to a slow boil)
  • Combine the olive oil, onion, carrots and celery in a pan and saute until the onions are translucent.
  • Add the veggies and cut up chicken to the crock pot

Dumpling Directions
  • In a large mixing bowl, combine the flour, baking soda and salt- whisk
  • Pour in the oil and milk and mix with a spoon.
  • (Be sure the broth is hot before adding the dumplings to the pot) Using two teaspoons, scoop up and round off your dumplings and scrap into your pot. 

I made the dumplings ahead of time so I could just throw it all together before I left for work.  In the morning, I added the dumplings into the crock pot after I let it heat.  Then, I simmered it on low for 6 hours.  If you want to cook it on high, it will likely take 3- 3 1/2 hour for the chicken to cook through.  The dumplings may look a little funny after cooking at the top all day.  Just break it up and give it a stir! As always, email me if you would like to discuss your meal planning and healthy lifestyle!

Enjoy!


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