Low Calorie Dumpling Recipes
Written by Sky Taylor, Diet Bites
Yummy dumpling recipes for your diet plan.
Yes, Dumplings Can Fit Into Your Healthy Weight Loss Plan
Dumplings are one of the easiest things to prepare in the kitchen. A bit of flour, a bit of vegetable shortening or butter, a dash of salt and a rolling pin - and we've suddenly got dumplings.
Unfortunately, flour contains 1/2 the calories as sugar when compared cup to cup. Sugar weighs in at about 800 calories per cup and flour at about 400 calories per cup. If it weren't for the crust on MOST pies, the calorie content could be slashed in half.
So like pie crusts, dumplings are consist chiefly of flour and will quickly add pounds. However, that doesn't mean that a dieter must avoid dumplings when dieting. Here's our savvy Dumpling Diet Tip:
Dumpling Recipes Lower in Calories Than Traditional Recipes
Use two regular biscuits (not the super-sized Paul Bunyon ones) (keep in mind that grand-sized biscuits generate grand-sized hips, thighs and lips).
Roll out the biscuits using minimal flour and a rolling pin until the biscuits are as flat as you can get them. Slice into strips.
You can use dumplings to make Apple Dumplings OR chicken and dumplings. For chicken and dumplings, use 2 cans of fat free chicken broth; bring to a boil and carefully drop in dumplings. Allow dumplings to puff and cook until done. Be sure to use a non-stick pot OR cook in your microwave. Make certain that broth goes over dumplings while cooking. Add boned chicken, salt and pepper and a dash of milk if desired.
For Apple Dumplings, prepare in much the same way using the broth from boiled apples. Season with cinnamon and no calorie butter. Sweeten with Splenda or Equal. Thicken with a bit of cornstarch and water, if needed.
Chicken & Dumplings Recipe for Dieters
She'll be coming 'round the mountain when she comes - ye ha! There's nothing like a bowl of homemade chicken 'n dumplings to add warmth on a cold winter day...
This recipe for Chicken 'n Dumplings makes use of your microwave and is economical, and very easy to prepare. Generally, the dumplings are even better the following day, so you may want to make the entire batch to ensure plenty of yummy leftovers.
One of the secrets to great Chicken 'n Dumplings is to use chicken legs. White meat lacks the rich, 'chickeny' flavor necessary for great dumplings.
The Recipe for Chicken & Dumplings
1 small package of chicken legs (approximately 6 legs)
3-6 chicken bouillon cubes (according to how rich you like your broth)
3 tubes of biscuits
1 ½ to 2 cups of flour
salt & pepper
How to Prepare This Recipe
Fill a 4-quart microwavable dish with water, leaving about 3 ½ inches from the rim. Wash raw chicken legs under cool water then gently place them into the water. Cover by placing the lid a bit to one side so your broth doesn't spill over the dish as it cooks. Microwave on high for about 1 hour, or until the legs are completely done.
While the chicken cooks you can roll out your dumplings. If you have small children, get them involved in the fun! Your rolling surface can either be foil, waxed paper, plastic wrap or a board dusted with flour.
Pop open the biscuits, working with one can at a time. Place a small 'pile' of flour on your rolling surface and one biscuit at a time.
Roll until the biscuit is super thin; be sure and flip your biscuits so both sides will be floured. The flour will help thicken your broth into a rich gravy, and will also keep the stacked biscuits from sticking together. This brings us to our next step – which is, to stack the biscuits as you roll them out.
Once you've rolled out all your biscuits, take a knife and cut the stack into about 9 tall stacks.
When your chicken is completely cooked, remove the legs with a slotted spoon and cool. While the legs are cooling, drop the bouillon cubes into the broth and when they have dissolved add the biscuits into the hot broth a few at a time; use care to avoid splattering of broth.
Return to the microwave and cover, cooking on high for approximately 20 minutes. Remove and cool. Add a bit of milk and butter if desired for added richness. Add desired amount of salt and pepper.
Bone cooled legs and add to cooked dumplings. Stir, and enjoy!
As your dumplings cool, the broth will thicken. And, as stated above, they make wonderful leftovers!
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