Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
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CHICKEN<br />
Yosemite Chicken Stew<br />
<strong>and</strong> Dumplings<br />
FOR STEW<br />
1 lb chicken, skinless, boneless, cut into<br />
1-inch cubes<br />
1 /2 C onion, coarsely chopped<br />
This satisfying dish<br />
keeps <strong>the</strong> fat down<br />
so you can enjoy its<br />
dumplings without<br />
turning into one.<br />
1 medium carrot, peeled, thinly sliced<br />
1 stalk celery, thinly sliced<br />
1 /4 tsp salt<br />
to taste black pepper<br />
1 pinch ground cloves<br />
1 bay leaf<br />
3 C water<br />
1 tsp cornstarch<br />
1 tsp dried basil<br />
1 package (10 oz) frozen peas<br />
FOR CORNMEAL DUMPLINGS<br />
1 C yellow cornmeal<br />
3 /4 C sifted all-purpose flour<br />
2 tsp baking powder<br />
1 /2 tsp salt<br />
Yield: 6 servings<br />
Serving size: 1 1 /4 cups<br />
stew with 2 dumplings<br />
Each serving provides:<br />
Calories: 301<br />
Total fat: 6 g<br />
Saturated fat: 1 g<br />
Cholesterol: 43 mg<br />
Sodium: 471 mg<br />
Total fiber: 5 g<br />
Protein: 24 g<br />
Carbohydrates: 37 g<br />
Potassium: 409 mg<br />
1 C lowfat milk<br />
1 Tbsp vegetable oil<br />
To prepare stew:<br />
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, <strong>and</strong><br />
water in large saucepan. Heat to boiling. Cover <strong>and</strong> reduce heat to<br />
simmer. Cook for about 30 minutes or until chicken is tender.<br />
2. Remove chicken <strong>and</strong> vegetables from broth. Strain broth.<br />
continued on next page<br />
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