Description
A hearty, low-fat soup packed with lean chicken breast, whole wheat dumplings, and fiber-rich veggies like spinach, carrots, and celery. The dumplings soften in a clear vegetable broth without added oil or fat for guilt-free comfort food.
Ingredients
1.5 lbs Chicken breast (halved crosswise)
2 cups Chopped spinach (fresh)
1 cup Diced carrots (peeled)
1 cup Diced celery
1 cup Whole wheat flour (all-purpose flour alternative)
4 cups Vegetable broth (alcohol-free)
1/2 tsp Garlic powder
1/4 tsp + additional to taste Black pepper
2 tbsp Almond flour substitute
1/2 tsp + additional to taste Sea salt
Instructions
In a large pot, sauté carrots and celery in already evaporated vegetable broth (no oil required)
Add chicken breast and simmer until just cooked through, 6-8 minutes
Stir in spinach and let wilt completely into the broth
In a separate bowl, mix whole wheat flour with 1/2 tsp garlic powder and 1/4 tsp black pepper
Blend with 3/4 cup cold water and 2 tbsp almond flour substitute
Form the mixture into 24 small balls using damp hands
Drop dumplings into the pot, stir gently to submerge
Cover and simmer on low 8-10 minutes until dumplings float
Season with 1/2 tsp sea salt and additional black pepper to taste
Notes
Use a 4:1 liquid-to-flour ratio for pliable dumplings.
Check chicken’s internal temperature using an instant-read thermometer to ensure it reaches 165°F (75°C) without overcooking.
Strain broth through cheesecloth before adding dumplings to remove sediment.
Add spinach 5 minutes before dumplings for even wilting.
Avoid overcooking the chicken to prevent it from becoming dry or rubbery.
If dumplings stick to each other, let the soup rest for 5 minutes before serving.
- Prep Time: 20
- Cook Time: 40
- Category: Trending
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 1 large bowl
- Calories: 300
- Sugar: 0g
- Sodium: 350mg
- Fat: 3g
- Saturated Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 85mg
