Clean Eating Chicken And Dumplings (Gracious Pantry)

I’m from Texas, and my mama is a southern cook.  Well, not so much anymore.  Read here for more details on how she’s changed her life.  I’m SO proud!  In any case, she used to make authentic chicken and dumplings from scratch on my birthday (and still does when I’m in town).  This meal is the most delectable collection of savory flavors on the planet, and I never actually made it myself for fear of assassinating its magic.

Now that I’m way grown up and trying to eat cleaner, I came across this great recipe from the wonderfully talented Tiffany at The Gracious Pantry.  It’s not exactly like my mama used to make, BUT it has a sweetly familiar taste that satisfies my hankerin’ for comfort food during these cold months.  So git out cher big ole pot, y’all, and git ready fer some down home cookin’!017

I have laid out my version below because I always have to change things – especially the onions.  They look so tapewormy when they’re cooked, but I digress.  Please take some time to venture over to Tiffany’s site for the exact recipe.  She even includes instructions for the crockpot!

For those of you making this for the family, beware that they’ll probably want to add some salt.

Clean Eating Chicken And Dumplings
(Makes approximately 5 quarts)

Stew Ingredients

  • 6 cups low-sodium chicken broth (no sugar/dextrose added)
  • 1 tbl marjoram
  • 1 tbl garlic powder
  • 4 boneless, skinless chicken breasts – cut into small chunks
  • 2 tbl olive oil 1
  • 4 large carrots, peeled and sliced
  • 4 stalks celery, cleaned and sliced into 2″ chunks

Dumpling Ingredients

  • 2 cups whole wheat pastry flour
  • 1 tbsp. baking powder
  • 1/2 tsp salt
  • 3 tbl olive oil
  • 1 cup unsweetened almond milk


Step 1 – Pour the broth into your large soup pot

Step 2 – Add the marjoram and garlic powder to the broth and  bring to a slow boil

Step 3 – Meanwhile, in a skillet combine the olive oil, carrots and celery. Saute until the celery is soft

Step 4 – Add the veggies and cut up chicken to the soup pot

DUMPLING DIRECTIONS – I make these first so they’re ready to put in the pot at the same time with the rest of the ingredients in step 4 above

Step 1 – In a large mixing bowl, combine the flour, baking powder and salt. Whisk to blend well

Step 2 – Pour in the oil and milk and mix with a wooden spoon

Step 3 – (Be sure the broth is hot before adding the dumplings to the pot) Using two medium sized spoons, scoop up and round off your dumplings and scrap into your pot. (Just like making drop cookies)

Boil until the dumplings and chicken are cooked – about 20 minutes


Nutritional Content 1 serving – 1 cup

Calories: 145 Total Fat: 5 gm Saturated Fats: 1 gm Trans Fats: 0 gm Cholesterol: 27 mg Sodium: 269 mg Carbohydrates: 12 gm Dietary fiber: 2 gm Sugars: 2 gm Protein: 14 gm Estimated Glycemic Load: 5

Nutritional Information estimated at Data may not be accurate.