Chicken/Entree/Soups

Chicken and Zucchini Dumpling Soup

 I am incredibly excited to share this soup with you. It’s low fat. It’s calorie friendly (for my fellow calorie counters out there) It’s chocked full of nutritious vegetables and whole grains, AND it is the perfect combination of creamy while still maintaining the correct ratio of broth. Tender chicken and zucchini garlic biscuits swim together in a creamy broth loaded with peas, carrots and onion. This hearty soup is simple, flavorful and will definitely be making the rounds again and again all winter long.

 

My favorite part of this creation is definitely, without a doubt, the zucchini biscuits. Inspired by my Garlic Zucchini Pepperoni Biscuits, I thought that the zucchini would provide such a beautiful contrast of color plus with the touch of garlic and parmesan….all I can say is yum. Not very eloquent but seriously…YUM.

It took me a few tries to get the creamy factor just right. The first time I made it, once the dumplings cooked through, it was really more of a casserole in a pot. Yummy…yes….but the texture was off and I was going for SOUP…not casserole. So note to self….corn starch is very powerful and blended cottage cheese does not belong in chicken and dumpling soup. Lesson learned.

Before we get started, you need to decide how you are going to prepare your chicken. The first requires throwing a few chicken breast in the crockpot with some broth. After simmering all day, it is super moist and tender and is the best way begin this recipe. On the other hand, if you are like me and completely forget about the chicken until about 3pm, then all you need to do is throw your chicken breast in some broth and boil it while you cut up the vegetables. I admit that the crockpot chicken is a bit more tender but both ways work really well, depending on your schedule….and memory. I’m going to use the crockpot method in the directions but just remember that if you forget…all isn’t lost…there is still hope…throw those chicken breasts in a pot. Yes, a bit dramatic but what can I say? I’m passionate about my dumplings. Side note: my 5 year old kept calling it chicken and duckling soup at the dinner…lol…maybe it’s just me but I find that hilarious.

Chicken and Zucchini Dumpling Soup

  • Yield: 9 servings (1 cup)
  • Prep Time: 40 minutes
  • Cook Time: 40 minutes

Ingredients

  • -CHICKEN SOUP-
  • 4 cups reduced fat, reduced sodium chicken broth
  • 2 cups water
  • 1 lb chicken breast (I used frozen)
  • 1/2 medium onion (chopped)
  • 2 stalks celery (chopped)
  • 1 cup baby carrots (chopped)
  • 2/3 cup frozen peas
  • 1/2 teaspoon garlic salt
  • 1/2  teaspoon garlic powder
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon black pepper
  • 1/4 cup water
  • 1 tablespoon cornstarch
  • -DUMPLINGS-
  • 1 1/4 cup white whole wheat flour
  • 3/4 cup all purpose flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon garlic powder
  • 1 cup plain nonfat yogurt
  • 1/2 cup 2% milk
  • 1 medium zucchini (shredded, blotted with towel*)
  • 2 tablespoon shredded parmesan

Instructions

  1. Pour the broth and water into a crockpot with the chicken breast and turn on high. Cook for 4-6 hours or until no longer pink inside and shreds easily. If you are beginning with chicken that is already thawed, your cooking time will be reduced significantly.

  2. Shred chicken breast. I did this very simply by pulling it apart with two forks. Super fast.

  3. Pour broth from the crockpot along with the chicken into a soup pot on the stove and turn on a medium setting.

  4. Stir in the onion, celery, carrots, peas and seasonings and simmer until soft. (if you decide to just boil the chicken breast on the stove, feel free to add in the vegetables and save yourself some time.)

  5.  While the vegetables are simmering, you can begin making the dough for the biscuits. In a medium mixing bowl combine the flours, baking powder and seasonings.

  6. Add the yogurt and milk and gently mix until just combined.

  7. Stir in the zucchini and parmesan. and set aside,

  8. Before you drop in the dough, stir 1 tablespoon cornstarch into 1/4 cup water until dissolved and pour into the broth. Bring to a soft boil.

  9. Drop balls of dough (about 1/4 cups worth) into the broth and allow to simmer until cooked through. Your cooking time will vary depending on how big you made your dough balls but allow at least 20 min. I kept mine simmering on the stove for about 40min to really let the flavors develop...and it was awesome. (ok I also got distracted but it was still awesome!) Enjoy.

Notes

*Once you shred the zucchini, take a few paper towels and press the excess moisture out, If you skip this step, your biscuits run the risk of being doughy and dense.

1 cup =209 calories

4 Comments

  1. Lol, if you're not a fan of zucchini, you could always leave it out and add 1/4-1/2 cup of yogurt. Chicken and dumplings most definitely fall under the ULTIMATE comfort food category 😉 Thanks for taking the time to post!

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