It’s soup season, y’all! It’s truly one of my favorite times of year when it comes to cooking and meal prep. I love a good crockpot meal and anything that allows me to be warm and cozy during these chilly winter months is what’s on the menu in our house! This recipe for Chicken and Dumplings can be made in either the crockpot or on the stovetop (I share both ways below!) and is a perfect recipe for making a big batch to enjoy now and then freeze some to enjoy later! It’s a lower-calorie option for those who may be tracking macros or looking to still enjoy some favorite comfort foods without feeling like you have to compromise your nutrition goals to do so. We’re all about good food and balance around here, so give this one a try and cozy up with a bowl this winter season.

PREP TIME:  20 minutes || COOK TIME:  3 ½ hours (slow cooker) or 1 hour 15 minutes (stovetop) || Makes 10 servings

WHAT YOU NEED:

FOR THE SOUP:

2 pounds Boneless, skinless, chicken breasts (trimmed and washed)

360g Carrots, peeled, sliced and quartered (~2 ½ C)

300g Celery, sliced (~2 ½ C)

340g Onion, chopped (we used one bag of frozen, ~2 ½ C)

5g Garlic, minced (~2t)

½ t Oregano

1 ½ t Salt

¾ t Ground black pepper

1T Fresh thyme

1T Fresh rosemary

1440g low-sodium chicken broth (~6C)

360g Fairlife 1% milk (or dairy-free milk of choice) (~1 ½ C)

50g cornstarch (or flour) (~6T)

20g Collagen peptides (~2 scoops)

175g Peas, frozen (~1C)

140g Shredded parmesan cheese (~1 ¼ C)

FOR THE DUMPLINGS:

250g Flour (~2C)

240g Fairlife 1% milk (or dairy-free milk of choice) (~1C)

10g Baking powder (~2t)

2 t salt

1 t parsley

NOTES:

• You can easily make this recipe gluten free by using a gluten free flour (1:1 substitute) and dairy free using an unsweetened dairy free milk, like almond milk or soy milk + omitting the parmesan cheese.

WHAT TO DO:

SLOW COOKER DIRECTIONS:

1. Add chicken, carrots, celery, onion, garlic, salt, pepper, and fresh herbs to a crockpot. Add in the chicken broth and mix together, then cook on high for 3 hours or on low for 6 hours.

2. Remove the chicken from the crockpot and shred with a hand-mixer, a stand-up mixer or two forks. Set aside.

3. Remove 1 ½ cups of the liquid into a bowl or glass measuring cup. Mix in the cornstarch, and whisk until there are no lumps. Add the cornstarch liquid, milk, and shredded chicken back to the crockpot and mix well.

4. Combine the dumpling ingredients in a medium bowl and mix with hands or a wooden spoon until combined.

5. Use a spoon to gather ping pong ball size dollops of dumplings. Drop each individually into the slow cooker. Add frozen peas. Cook on high for 30 minutes, or until the dumplings float to the top.

6. Portion out into bowls. Top each serving with 14g (2T) of shredded parmesan cheese and enjoy!

STOVETOP DIRECTIONS:

1. Add chicken, carrots, celery, onion, garlic, salt, pepper, and fresh herbs to a heavy-bottomed saucepan or Dutch oven. Cook for 10 minutes on medium heat until the vegetables start to soften and the chicken browns a bit (it won't be cooked though yet).

2. Add in the chicken broth and mix together. Bring to a simmer and cook for 35 minutes, stirring often.

3. Remove the chicken from the pan and shred with a hand-mixer, a stand-up mixer or two forks. Set aside.

4. Remove 1 ½ cups of the liquid into a bowl or glass measuring cup. Mix in the cornstarch, and whisk until there are no lumps. Add the cornstarch liquid, milk, and shredded chicken back to the crockpot and mix well.

5. Combine the dumpling ingredients in a medium bowl, and mix with hands or a wooden spoon until just combined.

6. Use a spoon to gather ping pong ball size dollops of dumplings. Drop each individually into the pot. Add frozen peas. Increase heat to medium-high until liquid is at a very low boil and cook for 30 minutes, or until the dumplings float to the top.

7. Portion out into bowls. Top each serving with 14g (2T) of shredded parmesan cheese and enjoy!

GIVE IT A TRY:

• MEAL PREP TIP: You can make this recipe and freeze it to eat later for easier meal prep through the winter season. Simply allow the soup to cool after cooking and distribute into airtight containers and freeze for up to 6 months. When ready to eat, defrost soup in the fridge or at room temperature and reheat in the crockpot, on the stove top, or in the microwave.

• Enjoy this yummy meal with a fresh side salad, a fresh chunk of sourdough bread or a side of roasted veggies! You could also add rice or noodles for extra carbs.

MACROS PER SERVING: 35P/ 7F / 38C

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe: Chicken and Dumplings.”

Find more macro-friendly recipes here or grab our free cookbook Everyday Macros here for simple and streamlined meal prep recipes and ideas.