Betty Crocker The Big Book of Chicken (Betty Crocker Big Book) (2015)

In the Pot

Chicken and Broth

Chicken Noodle Soup

Roasted Chicken and Broth

Root Vegetable Chicken Soup

Italian Chicken Noodle Soup

Chicken and Pastina Soup

Chicken-Tortellini Soup

Asian Mushroom Chicken Soup

Thai Chicken Soup

Spicy Chicken Curry Soup

Chicken Tortilla Soup

Cheesy Chicken Enchilada Soup

Creole Chicken Soup

Chili Chicken Soup with Cilantro Dumplings

Hearty Chicken Stew with Dumplings

Chicken-Vegetable Soup with Dumplings

Summer Chicken Soup with Biscuit Dumplings

Chicken Chili with Cornbread Dumplings

Green Chile, Chicken and Bean Chili

Spicy Chicken Chili

Buffalo Chicken Chili

White Chicken and Corn Chili

Chicken Mole Chili

Chicken Pozole

Black Bean, Chicken and Rice Stew

Cheesy Chicken-Vegetable Chowder

Chicken Taco Stew in Bread Bowls

French Peasant Chicken Stew

* CALORIE-CONTROLLED *

chicken and broth

Prep Time: 25 Minutes ✵ Start to Finish: 1 Hour 20 Minutes ✵ 4 servings (1 cup broth and about ½ cup chicken each)

· 1whole or cut-up chicken (3 to 3½ lb)

· 1teaspoon salt

· ½teaspoon pepper

· 1medium stalk celery with leaves, cut up

· 1medium carrot, cut up

· 1small onion, cut up

· 1sprig fresh parsley

· 4½cups cold water

1 In 4-quart Dutch oven or stockpot, place chicken. Add remaining ingredients; heat to boiling. Skim foam from broth; reduce heat. Cover; simmer about 45 minutes or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

2 Carefully remove chicken from broth (if using whole chicken, place wooden spoon into cavity and lift with fork or tongs). Cool chicken about 10 minutes or just until cool enough to handle. Strain broth through fine-mesh strainer; discard vegetables.

3 Remove skin and bones from chicken; discard. Cut chicken into ½-inch pieces. Skim fat from broth. Use broth and chicken immediately, or cover and refrigerate broth and chicken in separate containers up to 24 hours, or freeze up to 6 months.

Slow Cooker Directions: Decrease water to 3 cups. Increase salt to 1¼ teaspoons. Spray 5- to 6-quart slow cooker with cooking spray. In slow cooker, mix all ingredients. Cover; cook on Low heat setting 8 to 10 hours. Continue as directed in step 2.

1 Serving: Calories 180; Total Fat 7g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 490mg; Total Carbohydrate 2g (Dietary Fiber 0g); Protein 27g Exchanges: 4 Very Lean Meat, 1 Fat Carbohydrate Choices: 0

* CALORIE-CONTROLLED *

chicken noodle soup

Prep Time: 15 Minutes ✵ Start to Finish: 40 Minutes ✵ 6 servings (1 cup each)

· 1carton (32 oz) chicken broth (4 cups)

· 1cup water

· 4medium carrots, sliced (2 cups)

· 4medium stalks celery, sliced (2 cups)

· 1medium onion, chopped (½ cup)

· 2½to 3 cups cut-up cooked chicken

· 1cup uncooked medium egg noodles (2 oz)

· Chopped fresh parsley, if desired

1 In 4-quart Dutch oven or stockpot, stir together broth, water, carrots, celery and onion. Heat to boiling; reduce heat. Cover; simmer about 15 minutes or until carrots are tender.

2 Stir in chicken and noodles. Heat to boiling; reduce heat. Simmer uncovered 7 to 10 minutes or until noodles are tender. Sprinkle with parsley.

1 Serving: Calories 240; Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 90mg; Sodium 990mg; Total Carbohydrate 14g (Dietary Fiber 3g); Protein 29g Exchanges: ½ Starch, 1 Vegetable, 3½ Very Lean Meat, 1 Fat Carbohydrate Choices: 1

a new twist

For a variation with rice, substitute ½ cup uncooked regular long-grain white rice for the noodles. Stir in rice with the vegetables in step 1. Cover; simmer about 15 minutes or until rice is tender. Stir in chicken; heat until hot.

For a variation with more vegetables, add ½ cup each frozen sweet peas and corn with chicken and noodles in step 2. Continue as directed.

* CALORIE-CONTROLLED *

roasted chicken and broth

Prep Time: 20 Minutes ✵ Start to Finish: 2 Hours 10 Minutes ✵ 4 cups broth and 4 cups cooked chicken (1 cup broth and about ½ cup chicken each)

· CHICKEN AND VEGETABLES

· 1cut-up whole chicken (3 to 3½ lb)

· 2medium carrots

· 2medium stalks celery

· 1medium onion, quartered

· BROTH

· 1teaspoon salt

· ½teaspoon pepper

· 1medium stalk celery with leaves, cut up

· 1medium carrot, cut up

· 1small onion, cut up

· 1sprig fresh parsley

· 5cups cold water

1 Heat oven to 400°F. In ungreased 15x10x1-inch pan, arrange chicken and vegetables ingredients. Roast 1 hour to 1 hour 15 minutes or until chicken is medium to deep golden brown and pan juices are deep golden brown.

2 When cool enough to handle, remove chicken from carcass, reserving carcass, skin, pan juices and any browned bits from bottom of pan. Cut chicken into ½-inch pieces; cover and refrigerate. Discard, carrots, celery and onion from pan.

3 In 4- to 6-quart Dutch oven or stockpot, place chicken bones, skin, all pan juices and any browned bits. Add broth ingredients; heat to boiling. Skim foam from broth; reduce heat. Cover; simmer about 30 minutes to develop flavors.

4 Carefully remove bones and skin from broth. Strain broth through fine-mesh strainer; discard strainer contents. Skim fat from broth. Use broth and chicken immediately, or cover and refrigerate broth and chicken in separate containers up to 24 hours, or freeze up to 6 months.

1 Serving: Calories 220; Total Fat 9g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 105mg; Sodium 700mg; Total Carbohydrate 0g (Dietary Fiber 0g); Protein 34g Exchanges: 5 Very Lean Meat, 1 Fat Carbohydrate Choices: 0

swap it out

Use parsnips instead of carrots in the roasted mixture if you prefer.

* CALORIE-CONTROLLED *

root vegetable chicken soup

Prep Time: 25 Minutes ✵ Start to Finish: 40 Minutes ✵ 6 servings

· 2tablespoons butter

· 3medium carrots, thinly sliced (1 cup)

· 3medium parsnips, peeled, thinly sliced (1 cup)

· 2medium leeks, rinsed, cut in half lengthwise and sliced into ½-inch pieces (2 cups)

· 4cups broth from Roasted Chicken and Broth

· ⅓cup uncooked orzo or rosamarina pasta (2 oz)

· 2cups chopped cooked chicken from Roasted Chicken and Broth

· 2tablespoons chopped fresh or 2 teaspoons dried dill weed

1 In 4-quart Dutch oven or stockpot, melt butter over medium heat. Cook carrots, parsnips and leeks in butter 3 to 5 minutes, stirring occasionally, until carrots and parsnips are crisp-tender.

2 Stir in broth and pasta. Heat to boiling; reduce heat to low. Cover; simmer 10 to 12 minutes, stirring occasionally, until pasta is tender.

3 Stir in chicken and dill; cook until thoroughly heated.

1 Serving: Calories 230; Total Fat 8g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 50mg; Sodium 480mg; Total Carbohydrate 23g (Dietary Fiber 4g); Protein 17g Exchanges: ½ Starch, 1 Other Carbohydrate, ½ Vegetable, 2 Very Lean Meat, 1½ Fat Carbohydrate Choices: 1½

swap it out

If dill isn’t a flavor you enjoy, go ahead and use basil instead.

* CALORIE-CONTROLLED *

italian chicken noodle soup

Prep Time: 25 Minutes ✵ Start to Finish: 35 Minutes ✵ 6 servings (1½ cups each)

· 1tablespoon olive or vegetable oil

· ½lb boneless skinless chicken breasts, cut into ½-inch pieces

· 1medium onion, chopped (½ cup)

· 1carton (32 oz) chicken broth (4 cups)

· 2cups water

· 3medium carrots, sliced (1½ cups)

· 2cups fresh broccoli florets

· 1½cups uncooked egg noodles (3 oz)

· 1teaspoon dried basil leaves

· ½teaspoon garlic-pepper blend

· ¼cup shredded Parmesan cheese (1 oz)

1 In 4-quart Dutch oven or stockpot, heat oil over medium heat. Cook chicken in oil 4 to 6 minutes, stirring occasionally, until no longer pink in center. Add onion. Cook 2 to 3 minutes, stirring occasionally, until onion is tender.

2 Stir in broth, water and carrots. Heat to boiling over medium heat. Cook 5 minutes. Stir in broccoli, noodles, basil and garlic-pepper blend. Heat to boiling; reduce heat. Simmer uncovered 8 to 10 minutes, stirring occasionally, until vegetables and noodles are tender.

3 Top individual servings with cheese.

1 Serving: Calories 170; Total Fat 6g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 35mg; Sodium 710mg; Total Carbohydrate 13g (Dietary Fiber 2g); Protein 15g Exchanges: 1 Starch, 1½ Very Lean Meat, 1 Fat Carbohydrate Choices: 1

swap it out

You can substitute chicken thighs for part or all of the chicken breasts. And you can use frozen carrots and broccoli instead of fresh if you like.

* CALORIE-CONTROLLED *

chicken and pastina soup

Prep Time: 30 Minutes ✵ Start to Finish: 45 Minutes ✵ 10 servings (1½ cups each)

· 2lb boneless skinless chicken breasts

· 2cartons (32 oz each) chicken broth (8 cups)

· 1tablespoon olive oil

· 1medium onion (½ cup)

· 1medium carrot (½ cup)

· 1medium stalk celery, diced (½ cup)

· 1cup crushed tomatoes with basil (from 28-oz can)

· ½teaspoon coarse sea salt

· ¼teaspoon pepper

· 1dried bay leaf

· 1cup uncooked acini di pepe pasta or other small round pasta (8 oz)

· 2cups chopped lightly packed mustard greens, spinach or Swiss chard

· ⅓cup shredded Parmesan cheese

· Freshly ground pepper, if desired

1 Place chicken in 12-inch skillet. Add 1 carton of the broth. Heat to boiling; reduce heat. Cover; simmer 20 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165°F).

2 Meanwhile, in 5-quart Dutch oven or stockpot, heat oil over medium heat. Cook onion, carrot and celery in oil 8 to 10 minutes, stirring occasionally, until tender.

3 Drain chicken, reserving broth; set chicken aside. Strain broth; add to vegetables. Stir in remaining carton of broth, the tomatoes, salt, pepper and bay leaf. Heat to boiling. Stir in pasta. Reduce heat. Cover; simmer 15 minutes.

4 Shred or cut chicken into bite-size pieces; add to soup. Stir in greens just until wilted. Remove bay leaf.

5 Top individual servings with cheese and a sprinkle of freshly ground pepper.

1 Serving: Calories 260; Total Fat 6g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 60mg; Sodium 950mg; Total Carbohydrate 23g (Dietary Fiber 2g); Protein 28g Exchanges: 1 Starch, 1 Vegetable, 3 Very Lean Meat, 1 Fat Carbohydrate Choices: 1½

* CALORIE-CONTROLLED *

chicken-tortellini soup

Prep Time: 20 Minutes ✵ Start to Finish: 1 Hour ✵ 10 servings (1½ cups each)

· 6cups water

· ½cup dry vermouth or water

· 3cans (10½ oz each) condensed chicken broth

· 1can (10¾ oz) condensed cream of chicken soup

· 2cups cubed cooked chicken

· 1large onion, chopped (1 cup)

· 2medium carrots, sliced (1 cup)

· ½teaspoon dried basil leaves

· ½teaspoon dried oregano leaves

· 2cloves garlic, finely chopped

· 1package (7 oz) dried cheese-filled tortellini

· 1box (9 oz) frozen cut broccoli, thawed

· ¼cup grated Parmesan cheese, if desired

1 In 5-quart Dutch oven or stockpot, stir together all ingredients except tortellini, broccoli and cheese. Heat to boiling. Stir in tortellini. Reduce heat; simmer uncovered 30 minutes, stirring occasionally.

2 Stir in broccoli; simmer 5 to 10 minutes longer or until broccoli is crisp-tender. Sprinkle individual servings with cheese.

1 Serving: Calories 170; Total Fat 4g (Saturated Fat 1.5g, Trans Fat 0g); Cholesterol 35mg; Sodium 570mg; Total Carbohydrate 17g (Dietary Fiber 1g); Protein 12g Exchanges: 1 Starch, ½ Vegetable, 1 Very Lean Meat, ½ Fat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

asian mushroom chicken soup

Prep Time: 30 Minutes ✵ Start to Finish: 45 Minutes ✵ 6 servings

· 1½cups water

· 1package (1 oz) dried portabella or shiitake mushrooms

· 1tablespoon canola oil

· 4medium green onions, thinly sliced (¼ cup)

· 2tablespoons finely chopped gingerroot

· 3cloves garlic, finely chopped

· 1jalapeño chile, seeded, finely chopped

· 1cup fresh snow pea pods, cut diagonally in half

· 3cups reduced-sodium chicken broth

· 1can (8 oz) sliced bamboo shoots, drained

· 2tablespoons reduced-sodium soy sauce

· ½teaspoon Sriracha sauce

· 1cup shredded cooked chicken breast

· 1cup cooked brown rice

· 4teaspoons lime juice

· ½cup thinly sliced fresh basil leaves

1 In medium microwavable bowl, heat water uncovered on High 30 seconds or until hot. Add mushrooms; let stand 5 minutes or until tender. Drain and reserve liquid. Slice any mushrooms that are large; set aside.

2 In 4-quart Dutch oven or stockpot, heat oil over medium heat. Add 2 tablespoons of the onions, the gingerroot, garlic and chile. Cook about 3 minutes, stirring occasionally, until vegetables are tender. Add pea pods; cook 2 minutes, stirring occasionally.

3 Stir in broth, bamboo shoots, soy sauce, Sriracha sauce, chicken, rice, mushrooms and reserved mushroom liquid. Heat to boiling; reduce heat. Cover; simmer 10 minutes or until hot. Stir in lime juice.

4 Top individual servings evenly with basil and remaining 2 tablespoons onions.

1 Serving: Calories 150; Total Fat 4g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 20mg; Sodium 490mg; Total Carbohydrate 16g (Dietary Fiber 3g); Protein 11g Exchanges: ½ Starch, 1½ Vegetable, 1 Very Lean Meat, ½ Fat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

* QUICK *

thai chicken soup

Prep Time: 30 Minutes ✵ Start to Finish: 30 Minutes ✵ 6 servings (1 cup each)

· 1teaspoon canola oil

· 1small onion, cut into thin wedges (1 cup)

· 2cups sliced fresh mushrooms (6 oz)

· ½medium red bell pepper, cut into thin bite-size strips (1 cup)

· 2cloves garlic, finely chopped

· 1teaspoon red curry paste

· 1carton (32 oz) reduced-sodium chicken broth (4 cups)

· 1½cups shredded cooked chicken breast

· 1teaspoon packed brown sugar

· ¼teaspoon salt

· 1tablespoon cornstarch

· 2tablespoons cold water

· 1can (14 oz) reduced-fat (lite) coconut milk (not cream of coconut)

· 4cups fresh baby spinach leaves

· 2tablespoons chopped fresh cilantro

· Lime wedges, if desired

1 In 4-quart nonstick Dutch oven or stockpot, heat oil over medium heat. Add onion and mushrooms; cook 3 minutes, stirring frequently. Add bell pepper and garlic; cook 2 to 3 minutes longer, stirring frequently, until vegetables are tender. Remove from heat; stir in curry paste until melted.

2 Stir in broth, chicken, brown sugar and salt. Heat to boiling; reduce heat. Simmer uncovered 5 minutes, stirring frequently.

3 In small bowl, stir cornstarch and water until smooth. Add cornstarch mixture and coconut milk to soup mixture; heat to boiling. Cook over medium heat about 2 minutes, stirring frequently, until slightly thickened.

4 Stir in spinach and cilantro. Cook about 1 minute or just until mixture is hot and spinach is wilted. Serve soup with lime wedges.

1 Serving: Calories 150; Total Fat 7g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 30mg; Sodium 550mg; Total Carbohydrate 8g (Dietary Fiber 1g); Protein 14g Exchanges: ½ Other Carbohydrate, 2 Lean Meat Carbohydrate Choices: ½

a new twist

For a spicier soup, add ½ to 1 teaspoon additional curry paste.

swap it out

If you don’t have cornstarch, you can use 2 tablespoons all-purpose flour instead. Increase the amount of cold water to ¼ cup.

* QUICK *

* CALORIE-CONTROLLED *

spicy chicken curry soup

Prep Time: 15 Minutes ✵ Start to Finish: 15 Minutes ✵ 4 servings (1½ cups each)

· 1carton (32 oz) chicken broth (4 cups)

· 3tablespoons packed brown sugar

· 2tablespoons soy sauce

· 2tablespoons rice vinegar

· 2teaspoons curry powder

· 1small red bell pepper, coarsely chopped (½ cup)

· 1small jalapeño chile, seeded, finely chopped (1 tablespoon)

· 2cups chopped deli rotisserie chicken (from 2- to 3-lb chicken)

· 2tablespoons chopped fresh cilantro, if desired

1 In 3-quart saucepan, mix all ingredients except chicken and cilantro. Heat to boiling over medium-high heat; reduce heat to medium. Simmer uncovered 3 to 5 minutes, stirring occasionally, until bell pepper is crisp-tender.

2 Stir in chicken. Cook 1 to 2 minutes longer or until chicken is hot. Just before serving, stir in cilantro.

1 Serving: Calories 210; Total Fat 7g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 60mg; Sodium 1770mg; Total Carbohydrate 14g (Dietary Fiber 0g); Protein 25g Exchanges: 1 Other Carbohydrate, 3 Lean Meat Carbohydrate Choices: 1

a new twist

If you enjoy spicy food, add an additional tablespoon of finely chopped jalapeño chile to the soup.

* CALORIE-CONTROLLED *

chicken tortilla soup

Prep Time: 15 Minutes ✵ Start to Finish: 35 Minutes ✵ 4 servings

· 3teaspoons vegetable oil

· 4soft corn tortillas
(5 to 6 inch), cut into 2x½-inch strips

· 1medium onion, chopped (½ cup)

· 3½cups chicken broth

· 1can (10 oz) diced tomatoes with green chiles, undrained

· 1½cups shredded cooked chicken

· 1tablespoon lime juice

· 1tablespoon chopped fresh cilantro or parsley

1 In 2-quart nonstick saucepan, heat 2 teaspoons of the oil over medium-high heat. Add tortilla strips; cook 30 to 60 seconds, stirring constantly, until crisp and light golden brown. Drain on paper towels.

2 In same saucepan, heat remaining 1 teaspoon oil over medium-high heat. Cook onion in oil, stirring occasionally, until tender. Stir in broth and tomatoes. Heat to boiling; reduce heat. Simmer uncovered 20 minutes. Stir in chicken; heat until hot.

3 Stir in lime juice. Sprinkle tortilla strips on top of soup, or spoon soup over tortilla strips. Sprinkle with cilantro.

1 Serving: Calories 230; Total Fat 8g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 45mg; Sodium 1100mg; Total Carbohydrate 17g (Dietary Fiber 3g); Protein 22g Exchanges: 1 Starch, 2½ Very Lean Meat, 1 Fat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

* QUICK *

cheesy chicken enchilada soup

Prep Time: 20 Minutes ✵ Start to Finish: 20 Minutes ✵ 6 servings (1 cup each)

· 2cans (10¾ oz each) condensed 98% fat-free cream of chicken soup with 30% less sodium

· 1can (10 oz) enchilada sauce

· 2cups milk

· 1cup shredded reduced-fat Cheddar cheese (4 oz)

· 1package (9 oz) frozen cooked southwestern-seasoned chicken breast strips, thawed, chopped (2 cups)

· ¾cup crushed tortilla chips

1 In 3-quart saucepan, mix all ingredients except tortilla chips. Cook over medium heat, stirring occasionally, until thoroughly heated and cheese is melted.

2 Top individual servings with tortilla chips.

1 Serving: Calories 260; Total Fat 11g (Saturated Fat 3g; Trans Fat 0.5g); Cholesterol 45mg; Sodium 1100mg; Total Carbohydrate 22g (Dietary Fiber 0g); Protein 19g Exchanges: 1 Starch, ½ Low-Fat Milk, 1½ Very Lean Meat, 1½ Fat Carbohydrate Choices: 1½

* CALORIE-CONTROLLED *

creole chicken soup

Prep Time: 35 Minutes ✵ Start to Finish: 55 Minutes ✵ 8 servings (1½ cups each)

· 2tablespoons butter

· 2medium onions, coarsely chopped (1 cup)

· 2medium stalks celery, coarsely chopped (1 cup)

· 1medium green bell pepper, coarsely chopped (1 cup)

· 2teaspoons finely chopped garlic

· 2½lb boneless skinless chicken breasts or thighs, cut into 1-inch pieces

· ¼cup all-purpose flour

· 1carton (32 oz) reduced-sodium chicken broth (4 cups)

· 2cans (14.5 oz each) diced tomatoes, undrained

· 2cups water

· 1cup uncooked regular long-grain rice

· 1teaspoon salt

· ¼teaspoon ground red pepper (cayenne)

· 2dried bay leaves

1 In 5-quart Dutch oven or stockpot, melt butter over medium-high heat. Add onions, celery, bell pepper, garlic and chicken. Cook 7 to 9 minutes, stirring frequently, until onion is softened.

2 Stir in flour. Cook 5 to 6 minutes, stirring constantly, until flour is light brown.

3 Stir in remaining ingredients. Heat to boiling; reduce heat to medium-low. Cover; cook 15 to 20 minutes, stirring occasionally, until rice is tender and chicken is no longer pink in center. Remove bay leaves before serving.

1 Serving: Calories 340; Total Fat 8g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 95mg; Sodium 810mg; Total Carbohydrate 31g (Dietary Fiber 2g); Protein 36g Exchanges: 1½ Starch, 1 Vegetable, 4½ Very Lean Meat, 1 Fat Carbohydrate Choices: 2

* CALORIE-CONTROLLED *

chili chicken soup with cilantro dumplings

Prep Time: 20 Minutes ✵ Start to Finish: 45 Minutes ✵ 5 servings

· SOUP

· 1tablespoon vegetable oil

· 1¼lb boneless skinless chicken breasts, cut into 1-inch cubes

· 1medium onion, chopped (½ cup)

· 3teaspoons chili powder

· ½to 1 teaspoon salt

· 5cups chicken broth

· DUMPLINGS

· 2cups Original Bisquick™ mix

· ⅔cup milk

· ½cup chopped fresh cilantro

· ½teaspoon ground cumin

· 1jalapeño chile, seeded, chopped, if desired

1 In 3-quart saucepan, heat oil over medium heat. Add chicken, onion, chili powder and salt; cook, stirring frequently, until chicken is browned. Stir in broth. Heat to boiling; reduce heat to medium. Simmer uncovered 5 minutes.

2 Meanwhile, in medium bowl, stir Bisquick mix and milk until soft dough forms. Fold in cilantro, cumin and chile.

3 Drop dough by 10 spoonfuls onto simmering soup. Cook uncovered 10 minutes. Cover; cook 10 minutes longer.

1 Serving: Calories 400; Total Fat 13g (Saturated Fat 3.5g; Trans Fat 2g); Cholesterol 75mg; Sodium 1770mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 33g Exchanges: 2½ Starch, 3½ Lean Meat Carbohydrate Choices: 2½

* CALORIE-CONTROLLED *

* QUICK *

hearty chicken stew with dumplings

Prep Time: 10 Minutes ✵ Start to Finish: 30 Minutes ✵ 3 servings

· 2cups frozen broccoli, carrots and cauliflower (from 1-lb bag)

· 1cup cut-up cooked chicken breast

· ¾cup water

· 1tablespoon ketchup

· ½teaspoon Italian seasoning

· ¼teaspoon garlic salt

· ⅛teaspoon pepper

· 1can (14.5 oz) no-salt-added stewed tomatoes, undrained

· 1cup Bisquick™ Heart Smart mix

· ⅓cup fat-free (skim) milk

· ½teaspoon parsley flakes

1 In 2-quart saucepan, stir together frozen vegetables, chicken, water, ketchup, Italian seasoning, ⅛ teaspoon of the garlic salt, the pepper and tomatoes. Heat to boiling, stirring occasionally.

2 In small bowl, stir Bisquick mix, milk, parsley flakes and remaining ⅛ teaspoon garlic salt until soft dough forms.

3 Drop dough by 6 spoonfuls onto boiling stew; reduce heat. Simmer uncovered 10 minutes. Cover; simmer 10 minutes longer.

1 Serving: Calories 300; Total Fat 4.5g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 40mg; Sodium 530mg; Total Carbohydrate 43g (Dietary Fiber 3g); Protein 22g Exchanges: 1½ Starch, 1 Other Carbohydrate, 1 Vegetable, 2 Very Lean Meat, ½ Fat Carbohydrate Choices: 3

swap it out

Dried basil leaves make a good stand-in for the Italian seasoning.

* CALORIE-CONTROLLED *

chicken-vegetable soup with dumplings

Prep Time: 10 Minutes ✵ Start to Finish: 35 Minutes ✵ 6 servings (1 cup each)

· 2cups cut-up cooked chicken

· 1carton (32 oz) chicken broth (4 cups)

· 1tablespoon chopped fresh parsley

· 1tablespoon chopped fresh thyme leaves

· 2cloves garlic, finely chopped

· 2⅔cups frozen mixed vegetables (from 12-oz bag), thawed, drained

· 1cup Original Bisquick™ mix

· ⅓cup milk

1 In 3-quart saucepan, stir together chicken, broth, parsley, thyme, garlic and vegetables. Heat to boiling, stirring occasionally.

2 In small bowl, stir Bisquick mix and milk with fork until soft dough forms.

3 Drop dough by 18 teaspoonfuls onto boiling soup. (If dumplings sink into soup, carefully bring them to top using slotted spoon.) Reduce heat to medium-low. Cook uncovered 10 minutes. Cover; cook 15 minutes longer.

1 Serving: Calories 210; Total Fat 7g (Saturated Fat 2g; Trans Fat 0.5g); Cholesterol 40mg; Sodium 1030mg; Total Carbohydrate 17g (Dietary Fiber 2g); Protein 20g Exchanges: 1 Starch, 2½ Lean Meat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

summer chicken soup with biscuit dumplings

Prep Time: 35 Minutes ✵ Start to Finish: 50 Minutes ✵ 6 servings (1½ cups each)

· SOUP

· 1tablespoon vegetable oil

· 1medium onion, chopped (½ cup)

· 2cloves garlic, finely chopped

· 1carton (32 oz) chicken broth (4 cups)

· 12ready-to-eat baby-cut carrots, cut in half lengthwise

· 4cups shredded cooked chicken

· 1medium zucchini, cut into cubes

· 1medium yellow summer squash, cut into cubes

· 1box (9 oz) frozen baby sweet peas, thawed

· ½teaspoon salt

· ¼teaspoon pepper

· ¼cup chopped fresh dill weed

· DUMPLINGS

· 1can (10.2 oz) large refrigerated flaky biscuits (5 biscuits)

· ¼cup chopped fresh parsley

1 In 4-quart Dutch oven or stockpot, heat oil over medium-high heat. Cook onion and garlic in oil about 2 minutes, stirring frequently, until onion is tender. Add broth; heat to boiling.

2 Add carrots; reduce heat to medium. Cook about 5 minutes or until carrots are tender. Add remaining soup ingredients. Heat to boiling over high heat; reduce heat to medium-high. Cover; cook 2 to 3 minutes or until vegetables are crisp-tender.

3 Cut each biscuit into quarters. Dip one side of each biscuit piece in parsley. Drop biscuits parsley side up onto hot soup. Reduce heat to medium. Cover; cook 10 to 15 minutes or until dumplings are no longer doughy in center.

1 Serving: Calories 400; Total Fat 14g (Saturated Fat 3g; Trans Fat 3g); Cholesterol 75mg; Sodium 1340mg; Total Carbohydrate 32g (Dietary Fiber 3g); Protein 36g Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat Carbohydrate Choices: 2

* QUICK *

chicken chili with cornbread dumplings

Prep Time: 15 Minutes ✵ Start to Finish: 30 Minutes ✵ 6 servings

· CHILI

· 3cups cubed cooked chicken

· 1½cups water

· 1can (10¾ oz) condensed cream of chicken soup

· 1can (15 oz) navy beans, drained, rinsed

· 1can (11 oz) whole kernel corn with red and green peppers, undrained

· 1can (4.5 oz) chopped green chiles

· 1teaspoon ground cumin

· DUMPLINGS

· 1⅓cups Original Bisquick™ mix

· ⅔cup yellow cornmeal

· ⅔cup milk

· 1teaspoon chili powder

1 In 5-quart nonstick Dutch oven or stockpot, heat chili ingredients over medium-high heat, stirring occasionally, until bubbly.

2 Meanwhile, in medium bowl, stir dumpling ingredients until soft dough forms.

3 Drop dough by 6 rounded spoonfuls onto simmering chili. Reduce heat to medium-low. Cover; cook 13 to 15 minutes or until dumplings are dry.

1 Serving: Calories 490; Total Fat 13g (Saturated Fat 4g; Trans Fat 1g); Cholesterol 65mg; Sodium 1160mg; Total Carbohydrate 61g (Dietary Fiber 7g); Protein 30g Exchanges: 3½ Starch, ½ Other Carbohydrate, 2½ Medium-Fat Meat Carbohydrate Choices: 4

green chile, chicken and bean chili

Prep Time: 30 Minutes ✵ Start to Finish: 55 Minutes ✵ 5 servings (1½ cups each)

· 1tablespoon olive or vegetable oil

· 1large onion, coarsely chopped (1 cup)

· 2teaspoons finely chopped garlic

· 1tablespoon ground cumin

· 1teaspoon salt

· ⅛teaspoon ground red pepper (cayenne)

· 2lb boneless skinless chicken thighs, cut into ½-inch pieces

· 2cans (15 to 16 oz each) great northern beans, drained, rinsed

· 2cans (4.5 oz each) chopped green chiles, undrained

· 2cups chicken broth

· Chopped fresh cilantro, if desired

1 In 4½- to 5-quart Dutch oven or stockpot, heat oil over medium-high heat. Add onions and garlic; cook 4 to 5 minutes, stirring frequently, until onions are softened.

2 Stir in cumin, salt, red pepper and chicken. Cook 6 to 7 minutes, stirring occasionally, until chicken is lightly browned.

3 Stir in beans, chiles and broth. Heat to boiling. Reduce heat to medium-low. Cover; cook 20 to 25 minutes, stirring occasionally, until chicken is no longer pink in center. Sprinkle with cilantro.

1 Serving: Calories 560; Total Fat 19g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 115mg; Sodium 1750mg; Total Carbohydrate 42g (Dietary Fiber 11g); Protein 55g Exchanges: 3 Starch, 6 Lean Meat Carbohydrate Choices: 3

* QUICK *

* CALORIE-CONTROLLED *

spicy chicken chili

Prep Time: 20 Minutes ✵ Start to Finish: 20 Minutes ✵ 4 servings (1¼ cups each)

· 1lb boneless skinless chicken breasts, cut into ¾-inch pieces

· 1can (14.5 oz) salsa-style chunky tomatoes, undrained

· 1can (15 oz) spicy chili beans in sauce, undrained

· ½cup shredded Cheddar cheese (2 oz)

1 Spray 3-quart saucepan with cooking spray; heat over medium-high heat. Add chicken; cook 3 to 5 minutes, stirring frequently, until light brown.

2 Stir in tomatoes and beans; reduce heat to medium-low. Cook uncovered 8 to 10 minutes, stirring frequently, until chicken is no longer pink in center. Top individual servings with cheese.

1 Serving: Calories 310; Total Fat 9g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 85mg; Sodium 1270mg; Total Carbohydrate 23g (Dietary Fiber 3g); Protein 34g Exchanges: ½ Starch, ½ Other Carbohydrate, 1 Vegetable, 4 Very Lean Meat, ½ High-Fat Meat, ½ Fat Carbohydrate Choices: 1½

* CALORIE-CONTROLLED *

buffalo chicken chili

Prep Time: 35 Minutes ✵ Start to Finish: 35 Minutes ✵ 6 servings (1½ cups each)

· 1tablespoon vegetable oil

· 1large onion, chopped (1 cup)

· 1medium red or yellow bell pepper, chopped (1 cup)

· 2cups cubed deli rotisserie chicken (from 2- to 3-lb chicken)

· 1cup chicken broth

· 1tablespoon chili powder

· 5or 6 drops red pepper sauce

· 2cans (15 oz each) pinto beans, drained, rinsed

· 1can (28 oz) crushed tomatoes, undrained

· 1can (14.5 oz) diced tomatoes, undrained

· ½cup sliced celery

· ½cup crumbled blue cheese (2 oz)

1 In 3-quart saucepan, heat oil over medium-high heat. Cook onion and bell pepper in oil about 5 minutes, stirring occasionally, until crisp-tender.

2 Stir in all remaining ingredients except celery and cheese. Heat to boiling; reduce heat to medium-low. Simmer uncovered 10 to 15 minutes, stirring occasionally. Top individual servings with celery and cheese.

1 Serving: Calories 380; Total Fat 10g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 50mg; Sodium 1060mg; Total Carbohydrate 43g (Dietary Fiber 13g); Protein 28g Exchanges: 2½ Starch, 1 Vegetable, 2½ Lean Meat, ½ Fat Carbohydrate Choices: 3

a new twist

To make it “Cincinnati-style,” serve the chili over hot cooked spaghetti.

* CALORIE-CONTROLLED *

white chicken and corn chili

Prep Time: 20 Minutes ✵ Start to Finish: 45 Minutes ✵ 6 servings (1⅓ cups each)

· 1tablespoon vegetable oil

· 1large onion, chopped (1 cup)

· 2cloves garlic, finely chopped

· 3cups chicken broth (from 32-oz carton)

· 1can (15.5 oz) great northern beans, drained

· 1can (15.5 oz) butter beans, drained

· 1can (11 oz) white shoepeg or whole kernel sweet corn, drained

· 2tablespoons chopped fresh cilantro

· 2tablespoons lime juice

· 1teaspoon ground cumin

· ½teaspoon dried oregano leaves

· ¼teaspoon red pepper sauce

· ¼teaspoon salt

· 2cups chopped cooked chicken breast

1 In 4-quart Dutch oven or stockpot, heat oil over medium heat. Cook onion and garlic in oil 4 to 6 minutes, stirring occasionally, until onion is tender.

2 Stir in all remaining ingredients except chicken. Heat to boiling; reduce heat. Simmer uncovered 20 minutes. Stir in chicken; simmer about 5 minutes longer or until hot.

1 Serving: Calories 360; Total Fat 6g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 40mg; Sodium 920mg; Total Carbohydrate 46g (Dietary Fiber 11g); Protein 31g Exchanges: 2 Starch, 3 Vegetable, 2 Lean Meat Carbohydrate Choices: 3

* CALORIE-CONTROLLED *

* QUICK *

chicken mole chili

Prep Time: 15 Minutes ✵ Start to Finish: 30 Minutes ✵ 5 servings (1½ cups each)

· 1tablespoon vegetable oil

· 1large onion, chopped (1 cup)

· 2cups chicken broth

· 1jar (16 oz) chunky-style salsa

· 2cans (15 oz each) pinto beans, drained, rinsed

· 1can (4.5 oz) chopped green chiles

· 1package (1.25 oz) chili seasoning mix

· 1oz bittersweet baking chocolate, grated

· ⅛teaspoon ground cinnamon

· 2cups shredded cooked chicken

· Sliced green onions, if desired

· Tortilla chips, if desired

1 In 4-quart Dutch oven or stockpot, heat oil over medium-high heat. Cook onion in oil about 2 minutes, stirring frequently, or until tender.

2 Stir in broth, salsa, beans, chiles, chili seasoning mix, chocolate and cinnamon. Heat to boiling, stirring occasionally; reduce heat to low. Cover; simmer 10 to 15 minutes.

3 Stir in chicken; cook 2 to 3 minutes longer or until chicken is hot. Top individual servings with green onions. Serve with tortilla chips.

1 Serving: Calories 390; Total Fat 9g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 45mg; Sodium 1600mg; Total Carbohydrate 47g (Dietary Fiber 13g); Protein 30g Exchanges: 3 Starch, 1 Vegetable, 2½ Lean Meat Carbohydrate Choices: 3

a new twist

To make taco or enchilada filling, reduce broth to 1 cup. Spoon chicken mixture into warmed taco shells or flour tortillas. Top with shredded Cheddar or pepper Jack cheese and your favorite taco toppings.

* CALORIE-CONTROLLED *

chicken pozole

Prep Time: 35 Minutes ✵ Start to Finish: 1 Hour 15 Minutes ✵ 12 servings

· 6dried guajillo chiles, stems and seeds removed

· 6dried ancho chiles, stems and seeds removed

· 1½cups water

· 2tablespoons olive oil

· 1small onion, coarsely chopped (¼ cup)

· 1clove garlic

· 2cartons (32 oz each) chicken broth (8 cups)

· 1teaspoon kosher (coarse) salt

· 1teaspoon dried oregano leaves

· 1teaspoon chicken bouillon granules

· ½teaspoon dried thyme leaves

· 2dried bay leaves

· 1sprig fresh parsley

· 2cups shredded cooked chicken

· 2cans (28 oz each) hominy, drained

1 In medium bowl, soak chiles in water about 20 minutes. (Do not drain.)

2 In 6-quart Dutch oven or stockpot, heat oil over medium heat. Cook onion and garlic in oil 1 to 2 minutes, stirring constantly, until onion is crisp-tender. Place in blender; add chiles in water. Cover; blend on high speed about 1 minute or until smooth.

3 Place strainer over Dutch oven; pour mixture from blender into strainer. Discard solids. Cook uncovered over medium heat 5 to 10 minutes, stirring occasionally, until flavors are blended.

4 Add remaining ingredients. Heat to boiling; reduce heat. Cover; simmer about 20 minutes, stirring occasionally, until flavors are blended. Remove bay leaves and parsley before serving.

1 Serving: Calories 210; Total Fat 6g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 20mg; Sodium 1140mg; Total Carbohydrate 26g (Dietary Fiber 5g); Protein 12g Exchanges: 1½ Starch, 1 Lean Meat, ½ Fat Carbohydrate Choices: 2

* QUICK *

black bean, chicken and rice stew

Prep Time: 30 Minutes ✵ Start to Finish: 30 Minutes ✵ 4 servings (1½ cups each)

· 2teaspoons oil

· 1cup uncooked regular long-grain white rice

· 1½teaspoons ground cumin

· 1teaspoon chili powder

· 2cups cubed cooked chicken

· 2cups frozen bell pepper and onion stir-fry (from 1-lb bag), thawed, coarsely chopped

· 1can (15 oz) black beans, drained, rinsed

· 1¾cups chicken broth

· 2tablespoons water

· ½cup shredded Cheddar cheese (2 oz)

1 In 3-quart saucepan, heat oil over medium-high heat. Add rice, cumin and chili powder; cook and stir 1 minute.

2 Stir in all remaining ingredients except cheese. Heat to boiling; reduce heat. Cover; simmer 15 to 18 minutes, stirring occasionally, until liquid is absorbed and rice is tender.

3 Remove from heat. Uncover; fluff mixture with fork. Sprinkle with cheese. Cover; let stand 1 to 2 minutes or until cheese is melted.

1 Serving: Calories 530; Total Fat 13g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 75mg; Sodium 540mg; Total Carbohydrate 68g (Dietary Fiber 10g); Protein 35g Exchanges: 4 Starch, ½ Other Carbohydrate, 3 Very Lean Meat, 2 Fat Carbohydrate Choices: 4½

swap it out

In place of the frozen stir-fry mixture, you can use 1¾ cups fresh red, yellow and green bell pepper strips plus ¼ cup chopped onion.

* QUICK *

cheesy chicken-vegetable chowder

Prep Time: 20 Minutes ✵ Start to Finish: 30 Minutes ✵ 4 servings (1⅓ cups each)

· 1tablespoon butter

· 1medium onion, chopped (½ cup)

· 2cups frozen mixed vegetables (from 12-oz bag)

· 2cups frozen southern-style diced hash brown potatoes (from 32-oz bag)

· 2cups cubed cooked chicken

· 1¾cups chicken broth

· 6oz Mexican prepared cheese product with jalapeño peppers (from 16-oz loaf), cut into cubes

1 In 3-quart saucepan, melt butter over medium heat. Cook onion in butter 2 to 3 minutes, stirring frequently, until crisp-tender.

2 Stir in vegetables, potatoes, chicken and broth. Heat to boiling; reduce heat. Cover; simmer 8 to 10 minutes or until vegetables and potatoes are tender.

3 Stir in cheese; cook over medium-low heat, stirring occasionally, until cheese is melted and smooth and soup is thoroughly heated.

1 Serving: Calories 450; Total Fat 17g (Saturated Fat 9g, Trans Fat 0.5g); Cholesterol 105mg; Sodium 1120mg; Total Carbohydrate 42g (Dietary Fiber 5g); Protein 31g Exchanges: 1 Starch, 1½ Other Carbohydrate, 1 Vegetable, 2½ Very Lean Meat, 1½ High-Fat Meat, ½ Fat Carbohydrate Choices: 3

swap it out

Use regular prepared cheese product instead of the Mexican-flavored cheese if you prefer less spice.

chicken taco stew in bread bowls

Prep Time: 35 Minutes ✵ Start to Finish: 35 Minutes ✵ 3 servings

· 1can (11 oz) refrigerated crusty French loaf

· 1package (6 oz) refrigerated cooked Southwest-flavor chicken breast strips, coarsely chopped

· 1can (15 oz) dark-red kidney beans, drained, rinsed

· 1can (10 oz) diced tomatoes with green chiles, undrained

· 1cup frozen corn (from 12-oz bag)

· 1cup chicken broth

· 1tablespoon cornstarch

· ½cup shredded Cheddar cheese (2 oz)

1 Heat oven to 350°F. Spray cookie sheet with cooking spray. Cut dough into 3 equal pieces. Shape each into a ball, placing seam at bottom so dough is smooth on top. Place dough balls seam side down on cookie sheet.

2 Bake 18 to 22 minutes or until golden brown. Cool 5 minutes.

3 Meanwhile, in 2-quart saucepan, mix all remaining ingredients except cheese. Cook over medium heat, stirring occasionally, until mixture boils and thickens.

4 Cut top off each bread loaf. Lightly press center of bread down to form bowls. Place each bread bowl in individual shallow soup plate. Spoon about 1 cup stew into each bread bowl. Sprinkle with cheese. Place top of each bread bowl next to filled bowl.

1 Serving: Calories 620; Total Fat 12g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 45mg; Sodium 1400mg; Total Carbohydrate 90g (Dietary Fiber 9g); Protein 36g Exchanges: 4 Starch, 1½ Other Carbohydrate, 2 Vegetable, 3 Lean Meat Carbohydrate Choices: 6

* CALORIE-CONTROLLED *

french peasant chicken stew

Prep Time: 10 Minutes ✵ Start to Finish: 35 Minutes ✵ 6 servings (1⅓ cups each)

· 2cups ready-to-eat baby-cut carrots

· 1cup sliced fresh mushrooms (3 oz)

· 4small red potatoes, cut into quarters

· 1jar (12 oz) chicken gravy

· 1¾cups reduced-sodium chicken broth

· 1teaspoon dried thyme leaves

· ½cup frozen baby sweet peas (from 12-oz bag)

· 1deli rotisserie chicken (2 to 3 lb), cut into serving pieces

1 In 4-quart Dutch oven or stockpot, stir together carrots, mushrooms, potatoes, gravy, broth and thyme. Heat to boiling over medium-high heat; reduce heat to medium-low. Cover; simmer about 20 minutes or until vegetables are tender.

2 Stir in peas and chicken. Cover; simmer about 5 minutes longer or until peas are tender and chicken is hot.

1 Serving: Calories 290; Total Fat 10g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 75mg; Sodium 920mg; Total Carbohydrate 22g (Dietary Fiber 4g); Protein 28g Exchanges: 1½ Starch, 1 Vegetable, 3 Lean Meat Carbohydrate Choices: 1½

a new twist

To make an elegant version of the recipe, add 2 tablespoons white wine with the broth mixture.