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Poached Chicken With Squash Dumplings

Mulled Wine Poached Fruit

Dominic Perri for TOPS Club, Inc.

This is a lighter version of a classic comfort dish. With a few changes—chicken breasts instead of bone-in chicken, a clear broth instead of gravy and the addition of butternut squash to the dumpling batter—this is a great way to enjoy a healthier take on a traditional recipe.

Prep and cook time: 30 min. Servings: 2

Ingredients

  • ½ c. flour
  • ½ t. baking powder
  • ¼ t. ground black pepper
  • pinch of salt
  • ½ c. pureed butternut squash, thawed if frozen
  • 4 c. low-sodium chicken broth
  • 6 oz. boneless, skinless chicken breast, cut into bite-sized chunks
  • ½ c. pearl onions, thawed if frozen
  • ½ c. carrots, chopped
  • 2 c. fresh spinach

Directions

  1. Make the dumpling batter by combining the flour, baking powder, pepper, salt and squash in a small bowl. Set aside.
  2. In a small skillet, bring the broth to a boil, and then reduce the heat to a simmer. Add the chicken, onions and carrots to the pan. Using a teaspoon, drop spoonfuls of batter into the broth. Cover the skillet, and let the chicken and dumplings poach for 15 min.
  3. Uncover the skillet and gently stir in the spinach, trying not to break up the dumplings. Spoon into soup bowls and serve.


Nutrition Information

Per serving: 332 calories (45 from fat), 5 g total fat (0 g saturated fat), 48 mg cholesterol, 472 mg sodium, 45 g carbohydrates, 5 g fiber, 6 g sugar, 32 g protein.
Exchanges: 3 starch, 2 vegetable, 5 protein, 1 fat.


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