Chicken and Dumpling Soup Sunday, Jan 22 2017 

3/4 pound boneless skinless chicken breasts, cut into 1-inch cubes
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1/4 cup all-purpose flour
4 cups reduced-sodium chicken broth, divided
1 cup water
2 cups frozen french-cut green beans
1-1/2 cups sliced onions
1 cup shredded carrots
1/4 teaspoon dried marjoram
2/3 cup reduced-fat biscuit/baking mix
1/3 cup cornmeal
1/4 cup shredded reduced-fat cheddar cheese
1/3 cup fat-free milk

Sprinkle chicken with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add chicken; cook and stir until no longer pink. Remove from heat.

In a large saucepan, whisk flour and 1/2 cup broth until smooth. Stir in water and remaining broth. Add beans, onions, carrots and marjoram. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Add chicken; return to a simmer.

Meanwhile, in a small bowl, mix biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 portions on top of the simmering soup. Reduce heat to low; cover and cook 15 minutes or until a toothpick inserted in center of dumpling comes out clean.

Taste of Home, September/October 2013, page 17

Grilled corn cornbread Thursday, Feb 14 2013 

Calories: 177
Makes 8-12 servings
Total time: 30 minutes

1 ear fresh corn, coated with nonstick spray
1 cup yellow cornmeal
1 cup all-purpose flour
1 Tbsp. baking powder
1/2 tsp. kosher salt
3/4 cup buttermilk
1/8 cup olive oil
1/4 cup honey
2 eggs

Preheat grill to medium-high. Preheat oven to 4OO”

Grill corn, covered, until sides are slightly blackened, 7-8 minutes.

Remove corn from the grill. Once corn is cool enough to handle, cut kernels from cob (you should have about 3/a cup kernels); set aside.

Coat a 9×13-inch baking sheet or dish with nonstick spray.

Whisk together cornmeal, flour, baking powder, and salt in a bowl.

Combine butterrmilk, oil, honey, eggs in a separate bowl. Stir liquid mixture and corn kernels into dry ingredients just until blended. Pour batter Into prepared dish; bake until a toothpick inserted in center comes out clean, about 15 minutes.

Per 1/12 pan: 177 cal, 7g total fat (1g sat, 5g mono, 1g poly), 31mg chol, 232mg sodium, 25g carb (1g fiber, 7g total sugars), 4g protein, 1mg iron, 91mg calcium

Cuisine Lite, Fresh and Fabulous, Page 70

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