Chicken and Dumplings

Ingredients:

• 1.5 pounds boneless skinless chicken thighs
• 2.5 cups water
• 1 onion, sliced into rings
• 1 tsp chicken bouillon granules
• 0.25 tsp dried thyme
• 0.25 tsp black pepper
• 4 carrots, sliced
• 1 fennel bulb, cut into 1-inch strips
• 0.25 cup cold water
• 2 tbsp cornstarch
• 1 cup all-purpose flour
• 1.5 tsp baking powder
• 0.125 tsp salt
• 0.125 tsp black pepper
• 1 egg, beaten
• 0.25 cup skim milk
• 1 tbsp cooking oil

Directions:

1. In a large saucepan, combine chicken, 2.5 cups water, onion, bouillon granules, thyme, and pepper. Heat to boiling, then reduce heat. Cover and let simmer for 25 minutes.
   
2. Add carrots and fennel to the saucepan. Return to boiling, then reduce heat.
3. Cover and simmer for 10 more minutes. While it's simmering, make dumplings by stirring together flour, baking powder, 0.125 tsp salt, 0.125 tsp pepper in a small bowl. In another small bowl, stir together the egg, milk, and oil, then pour into the flour mixture. Stir with a fork until combined.
   
4. Remove chicken from saucepan and set aside
5. Skim fat from broth
6. Pour 0.25 cups cold water into a small bowl. Stir in cornstarch.
7. Stir cornstarch mixture into saucepan, then cook and stir until thickened and bubbly
8. Return chicken to pan
9. Drop dumpling batter with a spoon into 8 mounds onto the hot chicken mixture. Cover and simmer 10 minutes.
   

recipe adapted from New Dieter’s Cookbook: Eat Well, Feel Great, Lose Weight