- 2 tablespoons olive oil
- 2 cups carrot, sliced
- 1 cup onion, chopped
- 1 cup celery, chopped, including some leaves
- 2 quarts low—sodium chicken broth
- 2 cups cooked chicken, shredded
- ½ teaspoon black peppercorns
- ½ teaspoon dried thyme
- 2 bay leaves
- 1 to 2 cups fresh spinach leaves, coarsely chopped (optional)
- 1 cup whole wheat flour
- 1 cup all-purpose flour
- ¼ teaspoon salt
- ¾ cup low-fat milk
- 1 egg
Heat oil in Dutch oven or soup kettle over medium-high heat. Sauté carrot, onion and celery for 5 minutes; stir in broth, chicken, peppercorns, thyme and bay leaves. Reduce heat to low, simmer, partially covered for 20 minutes.
Meanwhile, in a small bowl, mix dumpling ingredients until well blended. Drop small spoonfuls of dumpling dough into simmering soup. Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).
Remove bay leaves before serving soup. Stir in spinach if desired.
Yields: 8 servings
Serving size: 2 cups
Nutrition: One serving size provides approximately: 299 calories, 25 g protein, 33 g carbohydrates, 4 g fiber, 8 g fat (2 g saturated fat), 65 mg cholesterol, 141 mg folate, 3 mg iron, 564 mg sodium
Source: Wheat Foods Council