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Hearty Chicken Stew with Dumplings (Cooking for 2)

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By Betty Crocker Kitchens
Updated Nov 1, 2010
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♥ Bisquick Heart Smart® recipe! Cozy up to a hearty stew that goes together quickly and is ready in 30 minutes.

Hearty Chicken Stew with Dumplings (Cooking for 2)

  • Prep Time 10 min
  • Total 30 min
  • Servings 3
  • Ingredients 12
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Ingredients

  • 2 cups frozen broccoli, carrots and cauliflower (from 1-lb bag)
  • 1 cup cut-up cooked chicken breast
  • 3/4 cup water
  • 1 tablespoon ketchup
  • 1/2 teaspoon Italian seasoning
  • 1/8 teaspoon garlic salt
  • 1/8 teaspoon pepper
  • 1 can (14.5 oz) no-salt-added stewed tomatoes, undrained
  • 1 cup Bisquick Heart Smart® mix
  • 1/3 cup fat-free (skim) milk
  • 1/2 teaspoon parsley flakes
  • 1/8 teaspoon garlic salt

Instructions

  • Step 
    1
    In 2-quart saucepan, heat vegetables, chicken, water, ketchup, Italian seasoning, 1/8 teaspoon garlic salt, the pepper and tomatoes to boiling, stirring occasionally.
  • Step 
    2
    In small bowl, stir Bisquick® mix, milk, parsley flakes and 1/8 teaspoon garlic salt until soft dough forms. Drop by 6 spoonfuls onto boiling stew; reduce heat.
  • Step 
    3
    Simmer uncovered 10 minutes; cover and simmer 10 minutes longer.

Nutrition

300 Calories
4 1/2g Total Fat
22g Protein
43g Total Carbohydrate
13g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
300
Calories from Fat
45
Total Fat
4 1/2g
7%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
40mg
13%
Sodium
530mg
22%
Potassium
620mg
18%
Total Carbohydrate
43g
14%
Dietary Fiber
3g
13%
Sugars
13g
Protein
22g
% Daily Value*:
Vitamin A
35%
35%
Vitamin C
25%
25%
Calcium
25%
25%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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