Chicken and Dumplings (reduced-sodium)

Easy Chicken and Dumplings

2 Tbsp. flour

1 cup cooked chicken, diced

2 Tbsp. water

1/4 tsp. Mrs. Dash salt substitute

1 cup Very-low Sodium chicken broth granules

Dash pepper

Mix the flour and water in a pan until smooth.

Slowly stir in broth.

Cook over medium heat until thickened.

Add chicken, salt and pepper.

Drop dumpling dough from a tablespoon onto gently boiling mixture, making 4 dumplings.

Cover pan tightly and cook slowly for 15 minutes without lifting the lid.

Serves 2.


1/3 cup flour

1/4 tsp. Mrs. Dash salt substitute

1/2 tsp. baking powder

2 Tbsp. milk

Combine flour baking powder and salt in a small bowl. Stir in milk until dough forms.

NUTRITION FACTS (per serving) – Calories 300 ~ fat 11 g ~ calories from fat 100 ~ sodium 250 mg ~total carbohydrate 23 g

Pita Pocket Tacos

Pita Pocket Tacos can be made as a delicious vegetable or a meaty meal. Spray with a lime wedge to bring out the many flavors!

1/2 pound lean ground meat 2 Tbsp. water (optional)

1/2 cup yellow pepper, sliced

2 Tbsp. tomato sauce

1/2 cup onion

1/8 tsp ground cumin

1/4 tsp. salt 

1/2 garlic clove, minced

Chopped finely 2 ounces low fat Monterey Jack cheese

Lettuce, shredded

1 Tomato, chopped

1 Avocado diced

1 pocket (pita) bread, cut in half

Brown ground meat and drain off fat.

Add onions, pepper and salt; cook until tender, about 10 minutes.

Combine garlic and cumin together. Add water to garlic and cumin, stir, then add to browned meat.

Stir in tomato sauce.

Simmer on low heat for about 10 minutes.

Warm pocket bread in toaster or oven.

Stuff with ground meat mixture and garnish with lettuce, tomato, avocado and low fat cheese. Serves 2.

NUTRITION FACTS (per serving) – Calories 480 ~ fat 25 g ~ calories from fat 230 ~ sodium 285 mg ~total carbohydrate 29 g