Chicken and Dumplings

We meet the Baer family who love their chicken dumplings. But made with creamy soup and processed biscuit dough, the dish has over 1000 calories, 57 grams of fat, and 3680 milligrams of sodium per serving! The chefs get to work creating a recipe that’s just as flavorful without the side of guilt.



Green Recipe

Serves 4

Prep time: 15 minutes

Cook time: 30 minutes



For the soup-

4 cups (32oz.) low sodium chicken broth

1 cup (8oz.) Thai ginger infused chicken broth

1 tablespoon low sodium soy sauce

1 tablespoon rice wine vinegar

¼ cup extra firm tofu, cut into small cubes

2 baby bok choy, chopped

1 carrot, sliced

3 green onions, sliced


For the wonton dumplings-

9oz. boneless skinless chicken thighs, about 1 heaping cup

1 teaspoon freshly grated ginger

1 garlic clove, minced

1 teaspoon low sodium soy sauce

1 teaspoon chopped cilantro

18 wonton skins



Prepare the ingredients for the soup-

Cut ¼ cup of tofu into small cubes. Chop 2 baby bok choy. Thinly slice 1 carrot. Slice 3 green onions.


Make the broth for the soup-

To a pot on medium high heat, add 4 cups of low sodium chicken broth and 1 cup of ginger infused chicken broth. To the broths add 1 tablespoon of low sodium soy sauce and 1 tablespoon of rice wine vinegar. Bring the liquid to a simmer, then reduce the heat and let the broth simmer while you form the dumplings.


Prepare the ingredients for the wonton dumplings-

Chop 1 heaping cup of chicken thighs.

Grate 1 teaspoon of fresh ginger using a microplane or box grater. Mince 1 clove of garlic. Chop 1 teaspoon worth of cilantro.


Make the wonton dumpling filling-

To a food processor, add the chicken thighs, grated ginger, minced garlic and chopped cilantro. Process until incorporated but still a little chunky, like the consistency of sausage.


Make the wonton dumplings-

Into each of the 18 wonton wrappers, place about a teaspoon of the chicken filling. Dab the edges of the wrapper with water, fold the wrapper over, and seal the dumpling by crimping the edges.

If there is any excess filling you can add at it to the simmering broth for additional flavor and chicken taste.


Cook the wonton dumplings-

Carefully add the wontons to the simmering broth. Make sure that the broth is just simmering, and that it is not boiling. Simmer the dumplings gently until they are heated through and cooked, about 3-4 minutes.


Add the veggies and tofu to the soup-

Add the cubed tofu, chopped bok choy, sliced carrot and sliced green onions to the pot. Bring the liquid back to a simmer and cook for just another minute.


To serve-

Ladle the soup with veggies into bowls. Serve 3 dumplings per person.



Nutritional information (per serving) 

Per Serving (1/4 of recipe)

Calories:                      330.7

Protein:                        31.5 g

Carbohydrate:              38.2 g

Dietary Fiber:              5.805 g

Total Sugars:               7.148 g

Total Fat:                    7.591 g

Saturated Fat:              1.695 g

Cholesterol:                 65.6 mg

Calcium:                      593 mg

Iron:                            6.362 mg

Magnesium:                 120.6 mg

Potassium:                   1628 mg

Sodium:                       884.6 mg