1 lb boneless, skinless chicken breasts, cut into bite-size cubes
3 cans (14.5 oz each) reduced-sodium chicken broth
3 cups water
4 medium carrots, chopped
1 medium onion, chopped
1 celery rib, cut in half lengthwise then sliced thin
1 tsp minced fresh parsley
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp poultry seasoning
1/4 tsp pepper
Brown chicken in a large nonstick skillet sprayed with nonstick cooking spray. Depending on skillet depth, add the following or remove chicken to a Dutch oven and add the following: broth, water, carrots, onion, and celery. Bring mixture to a boil. Reduce the heat and simmer, uncovered, 30 minutes.
Meanwhile, make the following dumplings:
3 egg whites
1/2 cup 1% fat cottage cheese
2 tbsp water
1/4 tsp salt
1 cup white whole-wheat flour
Using an electric mixer, beat the egg whites and cottage cheese until combined. Add the water and salt. When well blended, stir in the flour; mix well.
Bring the soup back up to a boil. Using a tablespoon, drop the dumplings into the boiling soup. Reduce the heat, cover, and simmer for 15 minutes (with raising the lid) or until a wooden toothpick inserted in dumplings comes our clean.
Yield: 4 servings of 1 1/2 cups
Per serving: 363 calories, 4 g (2 sat) fat, 73 mg cholesterol, 900 mg sodium, 39 g carbs, 42 g protein
Diabetic Exchanges: 4 lean meat, 1 1/2 starch
Note: File Photo