Healthy Monday Featured Recipe:

Quick Chicken and Dumplings

Ingredients

1  tablespoon  butter
1/2  cup  pre-chopped onion
2  cups  chopped roasted skinless, boneless chicken breasts
1  (10-ounce) box frozen mixed vegetables, thawed
1 1/2  cups  water
1  tablespoon  all-purpose flour
1  (14-ounce) can fat-free, less-sodium chicken broth
1/4  teaspoon  salt
1/4  teaspoon  black pepper
1  bay leaf
8  (6-inch) flour tortillas, cut into 1/2-inch strips
1  tablespoon  chopped fresh parsley

Directions
Melt butter in a large saucepan over medium-high heat. Add onion; sauté 5 minutes or until tender. Stir in chicken and vegetables; cook 3 minutes or until thoroughly heated, stirring constantly.

While chicken mixture cooks, combine water, flour, and broth. Gradually stir broth mixture into chicken mixture. Stir in salt, pepper, and bay leaf; bring to a boil. Reduce heat, and simmer 3 minutes. Stir in tortilla strips, and cook 2 minutes or until tortilla strips soften. Remove from heat; stir in parsley. Discard bay leaf. Serve immediately. Makes 4 servings. Serving size about 1 1/2 cups.

Nutrition facts per serving
Calories: 366 (23% from fat), Fat: 9.3g (sat 3.1g,mono 3.9g,poly 1.4g), Protein: 29.8g, Carbohydrate: 40.3g, Fiber: 5.3g, Cholesterol: 67mg, Iron: 3.4mg, Sodium: 652mg, Calcium: 104mg

Source: Melanie Barnard, Cooking Light, NOVEMBER 2005