Nutrition Facts

Serving Size ¼ of recipe
Calories 196
Total Fat 4 g
Saturated Fat 1 g
Sodium 991 mg
Total Carbohydrate 29 g
Dietary Fiber 2 g
Protein 12 g

Servings and Times

Servings 4

Tip: Refrigerate dumplings and soup in separate containers and save for lunch.

Ingredients and Preparation

Ingredients Measures
Olive oil 2 teaspoons
Small white onion, chopped 1
Carrots, peeled and sliced 2
Garlic clove, minced 1
Dried thyme ½ teaspoon
Chicken broth 14 ounces (eg, a 14.5-ounce can)
Water 14 ounces
Low-fat cream of celery soup 1 10.75-ounce can
Chicken breast tenders, cut into 1” squares ¾ pound
Low-fat milk 1/3 cup
Egg 1
All-purpose flour ¾ cup
Baking powder 1 ½ teaspoons
Cornmeal 1 ½ teaspoons
Salt ¼ teaspoon
Freshly ground pepper to taste
  • Heat olive oil in a large pot over medium-high heat. Add onion, carrots, garlic, and thyme, and sauté for 4-6 minutes, until onions are tender.
  • Add chicken broth, water, and cream of celery soup to vegetables and bring to a boil. Add chicken, stir, and boil for 10 minutes. Reduce to a simmer.
  • While soup is boiling, prepare dumpling batter by whisking milk and egg together in a medium bowl. In another bowl, mix together flour, baking powder, cornmeal, and salt. Add flour mixture to milk mixture and stir until moistened.
  • Drop half of batter, in tablespoons, into simmering soup. Cover and cook for 3-5 minutes, until dumplings are done (they will be puffy and will float on top of soup). Remove dumplings with a slotted spoon and set aside. Repeat with second half of batter. (Makes about 12 dumplings.)
  • Serve soup over dumplings in shallow bowls and sprinkle with pepper.