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Chicken and Dumplings Rapido
Flour tortillas stand in for traditional biscuit dough for a quick switch. It’s easy to thaw frozen mixed vegetables in no time flat: Just place them in a colander and rinse them with warm water for about one minute.
NUTRITIONAL INFORMATION:
Calories: 366
Fat: 9.3g (Saturated fat: 3.1g
Monounsaturated fat: 3.9g
Polyunsaturated fat: 1.4g
Protein: 29.8g
Carbohydrate: 40.3g
Fiber: 5.3g
Cholesterol: 67mg
Iron: 3.4mg
Sodium: 652mg
Calcium: 104mg
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Ingredients
• 1 tablespoon butter
• ½ cup pre-chopped onion
• 2 cups chopped roasted skinless,
boneless chicken breasts
• 1 (10-ounce) box frozen mixed
vegetables, thawed
• 1½ cups water
• 1 tablespoon all-purpose flour
• 1 (14-ounce) can fat-free, less-sodium
chicken broth
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 bay leaf
• 8 (6-inch) flour tortillas, cut into
half-inch strips
• 1 tablespoon chopped fresh parsley
PREPARATION
Combine first 6 ingredients in a medium bowl. Add beef; toss well to coat.
1. Melt butter in a large saucepan over medium-high heat. Add onion; sauté 5 minutes or until tender.
2. Stir in chicken and vegetables; cook 3 minutes or until thoroughly heated, stirring constantly.
3. While chicken mixture cooks, combine water, flour, and broth. Gradually stir broth mixture into chicken mixture. Stir in salt, pepper, and bay leaf; bring to a boil.
4. Reduce heat, and simmer 3 minutes. Stir in tortilla strips, and cook 2 minutes or until tortilla strips soften.
5. Remove from heat; stir in parsley and discard bay leaf. Serve immediately.
Yield: 4 servings (about 1½ cups each)
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