I was inspired to clean up an old southern favorite by one of my sweet challengers. I can’t tell you if this will do your husband’s chicken and dumplings justice Kacie, but maybe just maybe it can be healthy substitute from time to time!
I put it together in two steps, first by making the biscuits (used in place of dumplings). Then by making the chicken mix. I probably could have made this easier, but all kitchen experiments come with trial and error.
For the biscuit topping:
- 1 cup oat flour (grind 1 cup rolled oats in a food processor or chopper)
- 1/2 tsp salt (I used pink Himalayan salt)
- 2 tsp baking powder
- 1/3 cup unsweetened original almond milk
- 2 tbsp nonfat greek yogurt
- 2 egg whites
Start by mixing all dry ingredients together. Then mix in your greek yogurt with a fork to make it a little crumbly.
Then mix your wet ingredients and add them to the dry.
line your pan with parchments paper or oil it up well. Drop heaping tablespoon fulls on the pan. Makes about 9. Bake at 425 for 10-12 mins.
** don’t expect actual biscuits, these will be flat and look more like cookies
Set them aside.
For the Chicken filling:
- 1 lb chicken
- 3 tablespoons olive oil
- 1 medium onion
- 1 cup corn
- 1 cup chopped baby carrots
- 3 tablespoons oat flour (again grind up in a food processor)
- 1 can (14 oz) low sodium chicken broth
- 3/4 cup unsweetened almond milk
- 2 tsp Mrs. Dash onion and herb + more for seasoning your chicken
- 1/2 tsp paprika
- salt and pepper to taste
Heat oven to 425, or if it was already there from your biscuits good deal! Start by putting your corn and carrots in a pan to boil and soften. Then head on to make your roux. Once you learn to make a roux, you can make any creamy based recipe, mac and cheese, chicken pot pie, etc. Heat the olive oil over medium high heat with your chopped onion.
Once the onion has turned translucent add your oat flour. Stir constantly until it is browned. Add the unsweetened almond milk 1/4 cup at a time. Continue stirring at it thicken. Add the chicken broth slowly, half a can at a time and continue to stir. Once it thickens, after about ten minutes add your paprika, mrs, dash and salt and pepper and reduce to medium low heat and simmer another ten minutes for it to thicken a little more.
Meanwhile chop and cook your chicken in a skillet, season with Mrs. Dash onion and herb.
Once your roux is nice and thick add your chicken, carrots and corn to the mix.
Place in a 13×9 baking dish and top with the biscuits. Bake for about 10 minutes. This will just brown your biscuits a little bit!
Enjoy a healthy alternative to comfort food at its finest.
This made about four 457 calories servings 🙂
