Southern Comfort: A Healthier Version of Chicken and Dumplings


This is down-home, Southern comfort food at its very best. Nothing compares to a hearty, filling, delicious dish of chicken and dumplings. But as any Southerner will tell you, they are not overly concerned with the “health benefits” of their food – the important thing, as far as they are concerned, is the TASTE! Well we gave this classic chicken and dumplings dish a healthy makeover which greatly reduced the fat and calories – but we left it with enough “down-home” flavor that even Paula Deen would be proud!! If you are a fan of chicken and dumplings, this meal will definitely not disappoint – And it is so easy to prepare that you can even make it on a weeknight.

One “fryer” chicken (about 3 1/2 pounds)

3/4 cup whole wheat pastry flour

3/4 cup all purpose flour

1/2 cup grated parmesan cheese

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1 bunch (a handful) fresh parsley leaves, finely chopped

1 egg

1/2 cup skim milk

2 cloves peeled garlic, minced or pressed

1 large onion, diced

1 pound carrots, cut into 1/2 inch slices or rounds

1 pound sweet potato (or white potato), peeled and cut into 1/2 inch pieces

1/4 teaspoon chile flakes

1/2 pound chicken sausage

1 pound Swiss chard, rinsed well, patted dry and cut into 1/2 inch pieces

Place the chicken into a large stockpot and add enough water to cover it. Bring the pot to a boil, cover and simmer for 45 minutes. After 45 minutes, remove the pot from the heat, and allow it to cool down. Once the chicken is cool enough to handle, take the chicken from the pot and remove the meat from the bones; cut the meat into bite-size pieces.

Prepare the dumplings by combining the flour, cheese, salt, pepper, and 4 tablespoons of parsley; stir well to mix. Add in the egg and then slowly pour in the milk.

Bring the stock in the pot up to a boil and add the garlic, onion, carrots, potatoes, and chile flakes. Simmer for 10 minutes, and then drop golf ball sized pieces of dough carefully into the simmering stock. Cover the pot and simmer for 20 minutes.

Add the sausage by squeezing marble sized pieces from the casing right into the simmering stock. Stir in the Swiss chard, cover the pot and cook for 5 minutes. Season to taste with salt and pepper before serving.

Makes 6 Servings. Per serving: 236 calories, 7.5 g total fat, 3 g saturated fat, 0 g trans fat, 15 g carbohydrates, 6 g fiber, 0 g added sugar, 27 g protein, 279 mg sodium, 74 mg cholesterol

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  2. I am going to have to try this! It sounds delicious! I stumbled on your site a while ago and you’re one of my faves. I love the nutritional breakdown for each recipe, it makes it easy to calcultate WW points. Also, would you mind if I send a link to my daughter’s home ec teachers? I think they would love your site, too!

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