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Gluten-free Chicken & Dumplings Soup (Dairy Free)

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 460
Protein 39g
Fat 18g
Carbs 34g
Total Time 40 minutes

Colder weather calls for soup, just like sunshine calls for the grill! There’s something warming and familiar about chicken soup that makes you feel better both during and after enjoying it.  It’s like a hug from a grandparent that you haven’t seen in a while.  One of my favorite foods growing up was homemade chicken soup.  To say I loved this would be an understatement.  It’s more accurate to say that I could (and would) eat my bodyweight in chicken soup if my mom would have let me.

While chicken soup was a regular staple in the house, chicken and dumplings was not.   I remember having it with my grandmother, and, oddly enough, in school.  That’s right – school lunch. Lol It’s laughable to think that I’d be craving a school lunch, but lemme assure you – this dumplings soup was better than pizza day!  I’d consider myself lucky if the lunch lady managed to scoop a huge dumpling into mine.

As an adult, I’ve never really made chicken & dumplings, just various recreations of momma’s chicken soup recipe.  Until today…  I wanted to create a version that was calorie conscious and one that would “exercise my creativity in the kitchen” without compromising flavor.  So, I decided to make my version dairy-free and lower calorie by using Almond Breeze almondmilk (I prefer the unsweetened original).  Most people don’t realize it but there’s actually milk in most chicken and dumplings recipes.  It’s used to make the dumplings and to thicken the soup.

My version replaces cow’s milk with almond milk and all purpose flour with oat flour (or oats that have been ground in a blender to create flour).   So, my version is dairy-free and gluten-free and STILL packs a hearty, warming punch of flavor!

In partnership with Blue Diamond Almond Breeze

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Gluten-free Chicken & Dumplings Soup (Dairy Free)

Ingredients

Gluten-free Chicken & Dumplings Soup
Ingredients for 5 servings

  • Soup/Broth
    • 2 tablespoons olive oil
    • 4 garlic cloves, minced
    • 1 medium onion, chopped
    • 1 celery stalk, chopped
    • 1 large carrot, chopped
    • pinch of sea salt
    • 1 tablespoon fresh turmeric, grated (OPTIONAL, substitute 2 teaspoons turmeric powder) 
    • 2 sprigs fresh rosemary
    • 2 sprigs fresh thyme
    • 1 1/2 lb chicken breasts
    • 5 cups low-sodium chicken broth
    • 1 bouillon cube (OPTIONAL, but recommended for deeper flavor)
    • 2 bay leaves
  • Dumplings
    • 1 1/2 cup OAT flour (measured) + more for dusting (or all purpose flour – it will NOT be gluten-free with this swap)
    • pinch of salt
    • 1 teaspoon baking powder
    • 2 tablespoons butter, cold but soft
    • 2/3 cup unsweetened Almond Breeze almondmilk
  • Thickener
    • 1 tablespoon arrowroot (or cornstarch OR 2 tablespoons oat flour)
    • 1 cup unsweetened Almond Breeze almondmilk
  • Garnish
    • fresh parsley
Steps
  1. Set a pot on medium high heat.  Once hot, add olive oil, garlic, onion, carrots and celery.  Cook for about 3 minutes until the onions begin to change color and the veggies begin to soften. Add a pinch of a sea salt as the veggies cook to draw out sweetness from the onion and make the veggies sweat.
  2. Add the turmeric and fresh spices and cook for 1 – 2 minutes until fragrant.  Increase the heat to medium high, then pour in the chicken broth.  Bring to a boil.  Once it is boiling, reduce the heat to a gentle simmer (low-medium heat), add the bay leaves (and bouillon cube if desired), then cover and cook for 20 – 25 minutes until the chicken is cooked all the way through.
  3. For the dumplings, in a large bowl mix the oat flour, baking powder and salt.   Then, add the butter and mash up with a fork.  It should be clumpy and crumbly.  Then, little by little, pour in the Almond Breeze almondmilk.  Stir after each pour of a few tablespoons until the dough forms.   Then lightly dust the counter or cutting board surface with oat flour, then knead and roll out the dough until it doesn’t stick to the surface, about 5 minutes.  Then roll out the dough into a large rectangle.  Use a pizza cutter to make a rectangular checkered board for the dumplings.  Lightly dust the dumplings so they don’t stick together, then place them in a bowl to the side.
  4. Once the chicken has finished cooking, remove the chicken and place in a bowl to shred.  Also, remove the veggies from the broth in another bowl. Shred the chicken breasts using 2 forks.
  5. Bring the pot of remaining broth to a boil.  ONE BY ONE, add in the dumplings to avoid clumping.  You’ll the know the dumplings are cooked because they will rise to the top. Gently stir as the dumplings boil.
  6. Then reduce the heat to medium, then add back the shredded chicken and veggies.
  7. Mix together ingredients for the thickener in a small bowl, then pour into the soup and stir immediately to avoid clumping, but it should thicken pretty quickly. (note: the broth should not be boiling when adding the arrowroot-almondmilk mix)   Then cover and cook for an additional 5 – 10 minutes on LOW heat.  Season to taste with sea salt & pepper.
    Gluten-free Chicken & Dumplings Soup
  8. Garnish and enjoy!
    Gluten-free Chicken & Dumplings Soup

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Calories
460
Protein
39g
Fat
18g
Carbs
34g
Sodium
440mg
Fiber
5g
Sugar
2g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.