Chicken & Dumplings Soup

• servings: 8 servings
• total time: 40 minutes

Ingredients

2 tablespoons canola oil or other neutral oil

1 cup chopped yellow onion

1 cup chopped carrots

½ cup chopped celery

½ cup chopped parsnip

1 tablespoon chopped fresh thyme

1 bay leaf

½ cup all-purpose flour, divided

6 cups lower-sodium chicken broth

¼ cup half-and-half

½ teaspoon ground pepper

¼ teaspoon salt

2 ½ cups shredded cooked chicken

½ cup frozen peas

2 tablespoons chopped fresh flat-leaf parsley

1 cup whole-wheat flour

1 cup all-purpose flour

1 ½ teaspoons baking powder

½ teaspoon baking soda

¼ teaspoon salt

2 tablespoons unsalted butter, melted

1 tablespoon canola oil

1 cup reduced-fat buttermilk

2 tablespoons thinly sliced scallion

1 tablespoon chopped fresh flat-leaf parsley, plus more for garnish

Directions

To prepare soup: Heat 2 tablespoons oil in a Dutch oven over medium-high heat. Add onion, carrots, celery, parsnip, thyme and bay leaf; cook, stirring occasionally, until tender, about 5 minutes. Add 1/4 cup all-purpose flour; cook, stirring constantly, until the vegetables are evenly coated, about 1 minute. Gradually add 1/2 cup broth, stirring until mixture is combined and thickened. Gradually add the remaining 1/4 cup flour, stirring until combined. Gradually add the remaining 5 1/2 cups broth, stirring until combined. Stir in half-and-half, pepper and salt, scraping up the browned bits on the bottom of the pot with a wooden spoon. Increase heat to high and bring the mixture to a boil. Reduce heat to low; simmer, stirring occasionally, until thickened, about 4 minutes. Stir in chicken, peas and 2 tablespoons parsley.

Meanwhile, prepare dumplings: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add butter and oil, stirring until combined. Add buttermilk, scallion and parsley, stirring until just combined.

Use a 1/3-cup measure to scoop dumplings and gently drop into the soup (you should have 8 dumplings). Cover and cook over low heat until a wooden pick inserted into the center of the dumplings comes out clean, about 20 minutes. Garnish with additional parsley before serving, if desired.

Nutrition

• Calories: 349 kcal
• Total Fat: 12 g
• Saturated Fat: 4 g
• Unsaturated Fat: 7 g
• Cholesterol: 50 mg
• Sodium: 466 mg
• Total Carbohydrate: 38 g
• Dietary Fiber: 4 g
• Total Sugars: 5 g
• Protein: 22 g