Zero Point Baked chicken and dumplins

By deiv3 on September 10, 2024

WW Zero Point Baked Chicken and Dumplings Recipe

Introduction

Welcome to our comprehensive guide on preparing WW Zero Point Baked Chicken and Dumplings. This healthy, flavorful recipe is designed with Weight Watchers (WW) in mind, offering a comforting meal without sacrificing your dietary goals. With carefully selected ingredients, this dish is not only low in SmartPoints but also rich in taste and nutrition. Follow along as we detail every step, ingredient, and nutritional aspect to ensure you achieve a perfect outcome every time.

Ingredients

For the Chicken:

4 boneless, skinless chicken breasts (about 1.5 lbs or 680 grams)
1 tablespoon olive oil
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon paprika
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and black pepper to taste

For the Vegetables:

1 cup diced carrots (about 2 medium carrots)
1 cup diced celery (about 2 stalks)
1 cup diced onion (about 1 medium onion)
2 cups low-sodium chicken broth
1 cup frozen peas (thawed)
1 cup frozen corn (thawed)

For the Dumplings:

1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup fat-free milk (or any plant-based milk)
1/4 cup plain Greek yogurt (non-fat)

For Garnish (Optional):

Fresh parsley, chopped

Instructions

Preheat the Oven: Begin by preheating your oven to 375°F (190°C). This will ensure that the oven is hot and ready for the chicken and dumplings.
Prepare the Chicken:
- Rub the chicken breasts with olive oil to ensure they stay moist during baking.
- In a small bowl, combine the garlic powder, onion powder, paprika, dried thyme, dried rosemary, salt, and black pepper.
- Rub the seasoning mixture evenly over the chicken breasts.
Bake the Chicken:
- Place the seasoned chicken breasts in a baking dish.
- Bake in the preheated oven for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
- Once cooked, remove the chicken from the oven and let it rest while you prepare the rest of the dish.
Prepare the Vegetables:
- While the chicken is baking, heat a large skillet over medium heat.
- Add a splash of water or broth to the skillet (for a WW-friendly option) and sauté the diced carrots, celery, and onion until they begin to soften, about 5-7 minutes.
Combine Ingredients:
- Add the sautéed vegetables to a large mixing bowl.
- Pour in the low-sodium chicken broth and mix well.
- Stir in the thawed peas and corn.
Prepare the Dumplings:
- In a separate bowl, whisk together the all-purpose flour, baking powder, salt, and black pepper.
- Add the fat-free milk and plain Greek yogurt to the dry ingredients, stirring until just combined. Avoid over-mixing to keep the dumplings tender.
Assemble the Dish:
- Shred or dice the baked chicken breasts and add them to the vegetable and broth mixture.
- Stir until the chicken is well combined with the vegetables.
Add the Dumplings:
- Drop spoonfuls of the dumpling batter onto the top of the chicken and vegetable mixture. The batter will spread out and cook into fluffy dumplings.
Bake the Complete Dish:
- Transfer the entire mixture to a baking dish (if not already in one).
- Bake in the oven for an additional 20-25 minutes, or until the dumplings are cooked through and golden brown.
Garnish and Serve:
- Once done, remove from the oven and let it sit for a few minutes before serving.
- Garnish with freshly chopped parsley, if desired.

Nutritional Information

Serving Size: 1 cup
Calories: 300
Protein: 25 grams
Carbohydrates: 35 grams
Fiber: 6 grams
Total Fat: 5 grams
Saturated Fat: 0.5 grams
Cholesterol: 60 milligrams
Sodium: 500 milligrams

Weight Watchers SmartPoints

Freestyle SmartPoints: 5
Green Plan: 5
Blue Plan: 5
Purple Plan: 5

Additional Tips

Choosing Chicken: Opt for skinless, boneless chicken breasts to keep the dish low in SmartPoints and calories. Chicken thighs can be used as a substitute but will increase the SmartPoints.
Vegetable Variations: Feel free to incorporate other vegetables like bell peppers or mushrooms according to your taste preferences. Ensure they are chopped into uniform pieces for even cooking.
Making It Gluten-Free: Substitute all-purpose flour with a gluten-free flour blend if you require a gluten-free version.
Storing Leftovers: Store any leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, consider freezing individual portions.
Reheating: Reheat in the microwave or oven. If reheating from frozen, allow extra time and ensure the dish is heated thoroughly to an internal temperature of 165°F (74°C).
Serving Suggestions: Serve with a side salad or steamed vegetables for a complete meal. Consider adding a squeeze of lemon juice or a sprinkle of fresh herbs for an extra burst of flavor.

Conclusion

This WW Zero Point Baked Chicken and Dumplings recipe is a nourishing, satisfying option that fits seamlessly into your Weight Watchers journey. It combines the heartiness of baked chicken with the comforting texture of dumplings, all while keeping your Smart Points in check. Enjoy this meal knowing it aligns with your dietary goals and offers a deliciously balanced experience.