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Healthy Curried Chicken and Dumplings


2 boneless skinless chicken breasts (about 1/2 lb), cut into 1-inch pieces
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 can (14.5 oz) diced tomatoes, undrained
1/4 cup golden raisins
1/2 to 1 teaspoon curry powder
1/8 teaspoon salt
1/8 teaspoon ground nutmeg
2/3 cup Bisquick Heart Smart® mix
3 tablespoons cornmeal
1/3 cup fat-free (skim) milk


1. In 3-quart nonstick saucepan, cook chicken over medium-high heat 3 minutes, stirring occasionally, until no longer pink in center. Stir in onion and bell pepper. Cook about 2 minutes, stirring occasionally, until vegetables are tender. Stir in tomatoes, raisins, curry powder, salt and nutmeg. Heat to boiling.

2. Meanwhile, in small bowl, stir Bisquick mix, cornmeal and milk until soft dough forms.

3. Drop dough by 4 spoonfuls onto hot chicken mixture. Reduce heat to medium low. Cover; cook 10 to 12 minutes or until dumplings are dry.

Makes: 2 Servings

Nutrition Information:

1 Serving: Calories 450 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 70mg; Sodium 920mg; Total Carbohydrate 65g (Dietary Fiber 4g, Sugars 22g); Protein 33g Percent Daily Value*: Vitamin A 8%; Vitamin C 30%; Calcium 30%; Iron 30% Exchanges: 2 Starch; 2 Other Carbohydrate; 1 Vegetable; 3 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 4