Wednesday, February 10, 2010

Healthy Veg Comfort food!

On this very, very snowy day, I thought some comfort food was called for! And so:

Herbed "Chicken" and Dumplings

Fluffy herb-flecked dumplings, tender vegetables, and Butler Soy curls subbed for chicken combine in this soul-satisfying classic. If you cannot find Soy Curls, try any other chicken substitute, like Morningstar Farms Mealstarters Chik'n Strips (in the freezer section).  I've also used the "chicken" strips that are by the tofu in the local Asian market.  I like to have leftovers for lunches, so I doubled this recipe. Garnish with parsley sprigs, if desired.

Serves: 2

1/2 cup Soy Curls
3/4 cup Celery, diced (~1/4")
1/2 cup Carrots, sliced (1/4")
1/2 cup Chopped Onion
1/8 teaspoon dried thyme
3 parsley sprigs
1 bay leaf
3 cups vegetable broth, or broth from chicken-flavored bouillon
2.25 ounces all-purpose flour (about 1/2 cup)
1 tablespoon chopped fresh parsley
1/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup 1% low-fat milk or milk alternative

1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add celery and next 5 ingredients (through bay leaf) to pan; sauté 5 minutes or until onion is tender. Follow directions to rehydrate Soy Curls using vegetable or chicken-flavored bouillon mix. Add to pan with broth; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes.

2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. (The best way to do this is to dip your spoon into the broth, scoop up some dumpling dough, and drop it into the broth; repeat. Make sure to leave some space between the dumplings and keep your broth at a nice simmer, not boiling, but don't let it get too low.) Discard parsley sprigs and bay leaf.

You can get the nutritional information here, if you're interested: