Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Cook Time | 1 1/2 hours |
| Servings |
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Ingredients
- 1 lb. boneless, skinless chicken breast, cut into 1-inch cubes
- 1/2 cup coarsely chopped onion
- 1 medium carrot, peeled and thinly sliced
- 1 stalk celery, thinly sliced
- 1/4 teaspoon salt
- Ground black pepper to taste
- 1 pinch ground cloves
- 1 bay leaf
- 3 cups water
- 1 teaspoon cornstarch
- 1 teaspoon dried basil
- 1 package (10 oz) frozen peas
For the dumplings:
- 1 cup yellow cornmeal
- 3/4 cup sifted all puurpose flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 cup low-fat (1 percent) or fat-free milk
- 1 tablespoon vegetable oil
Ingredients
For the dumplings:
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Instructions
- To prepare the stew: Place chicken, onion, carrot, celery, salt, black pepper, cloves, bay leaf, and water in a large pot. Heat to boiling; cover and reduce heat to simmer. Cook for about 30 minutes, until chicken is tender.
- Remove chicken and vegetables from broth. Set aside.
- Strain broth and skim fat; measure and, if necessary, add water to make 3 cups liquid. Set aside 1 cup (see next step), and return the rest of the broth to the pot.
- Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid. Pour the mixture into the pot.
- Cook, stirring constantly, until the mixture comes to a boil and is thickened.
- Add the basil, peas, and reserved vegetables to the pot; stir to combine. Add chicken, and heat slowly to boiling while preparing cornmeal dumplings.
- To prepare the dumplings: Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl. In a separate bowl, mix together the milk and oil.
- Add milk mixture all at once to the dry ingredients; stir just enough to moisten the flour and evenly distribute the liquid. Dough will be soft.
- Drop by full tablespoons on top of the stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering, and steam for about 20 minutes.
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