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Healthy Chicken Soup with Dumplings

http://www.moodiefoodie.com.au/wp-content/uploads/2013/04/Chicken-Soup-with-Dumplings1-wpcf_299x171.jpg

Serves 4

Chicken and vegetables cooked in a creamy herby soup with fluffy quinoa dumplings. Oh my…..
Per serve: 1281kj (305cals); 10.4g total fat (3.9g saturated fat); 3.5g fibre


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You’ll need

Oil spray
1 large onion, diced
2 celery stalks, peeled and roughly chopped
1 carrot, roughly chopped
1 small sweet potato
400gms chicken thighs, sliced
1 cup diced pumpkin
6 garlic cloves, peeled and bruised
4-5 sage leaves, finely sliced (about 1 tsp ground sage)
3 thyme sprigs, leaves picked and stalks discarded (about 1/2 tsp dried thyme)
2 cups chicken stock
2 cups water
½ cup light evaporated coconut milk

Dumplings
3 tbsp self raising flour
3 tbsp quinoa, washed and drained*
2 tsp softened butter
1 tsp finely chopped thyme leaves (about 1/4 tsp dried thyme)
Salt & pepper
¼ cup water
*If you don’t have quinoa, just use the same amount of flour or you could use polenta (cornmeal).

Let’s go

To make dumplings: mix flour, quinoa, butter, thyme and seasoning together to make fine crumbs. Gradually add water to mixture, mixing to form a stiff dough. Roll into small balls (about a teaspoon or two per ball) and set aside.

Heat a large saucepan on medium-low and spray with oil. Add onion, celery and carrot with a pinch of salt and cook for 10 minutes until softened. Remove from pan and set aside. Heat pan to medium-high, spray with oil and add chicken. Brown chicken on all sides before returning onion mixture to pan along with sweet potato, pumpkin, garlic cloves, sage, thyme chicken stock and water. Bring to the boil, reduce heat and simmer covered for 20 minutes. Add dumplings, cover and cook for 25 minutes before adding evaporated milk and continuing to cook for a further 10 minutes. Discard garlic cloves and serve.

Why it’s good for you
It’s chicken soup and chicken soup is good for the soul. Throw in loads of vegetables and some herby dumplings and it’s not only good for the soul but the body and mind too!
Per serve: 1281kj (305cals); 10.4g total fat (3.9g saturated fat); 3.5g fibre

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