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Hearty Chicken Soup with Dumplings

Warming soups are wonderful when the weather turns colder. Here is a healthy and hearty delicious recipe for one of America's all time favorite dishes - chicken and dumplings. Includes a ton of healthy ingredients plus it can be made both GMO and gluten free.

Ingredients

1/2 cup pearl barley
1/2 pound frozen lima beans (broad)
2 tablespoons extra virgin olive oil
2 poundss boneless, skinless chicken breasts, sliced (preferably cage free organic)
3 leeks, well-washed, trimmed and sliced
2 cloves garlic, crushed
3 stalks celery, chopped
3 medium carrots, chopped
2 medium zucchinis, chopped
8 cups chicken stock
1/2 cup tomato paste
1/3 cup chopped fresh parsley
1 tablespoon chopped fresh thyme
Himalayan or sea salt and pepper

For the Dumplings:

1/4 cup GMO-free cornmeal
3/4 cup all-purpose flour (choose gluten free for a healthier recipe)
1 1/2 teaspoons baking powder*
1/4 teaspoon Himalayan or sea salt
1/2 cup grated Parmesan cheese
4 tablespoons cold butter, grated
1/2 cup water

*Make your own aluminum-free baking powder with this easy recipe:

Aluminum-Free Homemade Baking Powder

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

Instructions

1. Rinse the barley under cold water until the water runs clear; drain. Pour boiling water over the beans, drain and remove skins.

2. Heat the oil in a large saucepan, add the chicken in batches, cook until well browned all over - this is important to achieve color and flavor. Add the leeks, garlic, celery, carrots and zucchini, cook, stirring, until leeks are soft. Add the chicken stock and tomato paste, bring to a boil. Add the barley and simmer, covered, for 20 minutes. Return the chicken to the pan with the beans.

For the Dumplings:

1. Combine the dry ingredients in a bowl, stir in the cheese and butter and mix well. Add enough of the water to form a soft dough. Drop level tablespoons of dumpling mixture into the simmering soup, cover and simmer for about 15 minutes, or until the dumplings, are cooked through and the barley is tender. Stir in the herbs, season to taste with salt and pepper, serve immediately.

2. The soup can be prepared a day ahead, however, the barley will thicken the soup overnight. The dumplings are best made just before serving as they will thicken soup also.

Makes 6 servings.

Per serving: Calories 699, Fat 19g, Fiber 15g, Carbohydrates 74g, Sodium 656mg, Cholesterol 109mg, Protein 56g

Original recipe and image source: http://www.cooking.com/recipes-and-more/recipes/hearty-chicken-soup-with-dumplings-recipe-1628.aspx

    

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