Induction Chicken and Dumplings

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Man, this Induction-friendly dish is real Fall and Winter comfort food for us.  It tastes even better than it looks!  Just what you need on a chilly day.  A cyber friend said it is snowing today where she is this week!  So I thought I’d repost this Phase 1 recipe for those just starting out on their low-carb program can also enjoy this winter.  It’s a marvelous use of Oopsie Rolls and I was astounded they held up to 20 minutes of broth simmering!  The spongy, egg-like quality of Oopsie Rolls is just perfect for this application.  You can also cut the rolls up into smaller pieces for adding “dumplings” to other soups at the last minute.   🙂   If you want to double or triple this recipe, it definitely freezes well.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

1 chicken breast (large, about 8 oz.)

2 c. low-sodium chicken broth (plus enough water to cover chicken well if needed)

3 drops yellow food coloring (optional)

3 large stalks celery, chopped coarsely

1 chicken bouillon cube

Dash black pepper

2 Oopsie Rolls (also called Improved Revolution Rolls)

¼-½ tsp. xanthan gum to thicken

DIRECTIONS: Cut chicken breast in half for two servings.  Place in stew pot.  Cover with all remaining ingredients except Oopsie Rolls and xanthan gum.  Bring to a boil, lower to a gentle simmer and cook for 30 minutes.  Break or cut up rolls into quarter-sized “dumplings” and drop into broth.  Continue to simmer for 15-20 more minutes.  Do not disturb with spoon too much and the “dumplings” will not fall apart at all.  Right before serving, dust xanthan gum over surface and gently stir, waiting between successive dustings to allow to thicken.  When you get to the desired thickness, remove from heat and serve.

NUTRITIONAL INFO: Makes 2 servings, each contains:

350 calories, 16.2 g  fat, 5.9 g  carbs, 3.5 g  fiber, 2.4 g  NET CARBS, 41.5 g  protein, 1500 mg sodium

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Einkorn Dumplings

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Einkorn Dumplings

For those who are familiar with my incredible Dumplings made with glucomannan powder, they just got BETTER!  I added a mere 1 T. Einkorn flour (non-genetically modified wheat flour) and cannot believe the improvement!  If you Google Einkorn Flour, you’ll find a lot of information on this flour made from non-GMO wheat, often referred to as ancient wheat.  Even my husband, who isn’t very vocal about such things, said it was a great texture and flavor improvement over my straight glucomannan dumpling recipe.  Now granted, the carb count jumped from .1 g per dumpling to 1.65 g per dumpling with this modification. However the difference is worth the increase and these are still very low carb dumplings by anyone’s definition of “low-carb per serving”.  This new version has more “structure” and “body” and definitely has a bit of flour-y taste!  All goodness and desirable improvements in my opinion. 🙂

Yes, I have read Wheat Belly and Grain Brain and am eliminating modern wheat products from my diet.  But I don’t think we have to live in an all or nothing world.   I sure don’t want to.  I espouse reasoned moderation over food fanaticism.  I’m still going to continue to experiment and consume the older form of wheat, Einkorn wheat, in very small amounts.  My old recipes I introduce Einkorn wheat in, will acquire the word Einkorn at the beginning of their name, for easy spotting by me in the archives, and to facilitate reader searches using the search box.  If you’re wanting to explore recipes with Einkorn flour, you will just need to type “einkorn” into the search box to pull up just those recipes to view.  🙂

I ate 4 of these dumplings (1/3 the batch) at dinner tonight in my chicken and dumplings and was quite satisfied.   So we could say this recipe should serve 3 adults.  But stats are provided below per dumpling to make it easier for you.  That means I got a mere 1 tsp. of Einkorn wheat flour in my digestive track.  Certainly not the 1/4 c. or so one would get in my Grandma’s dumplings, or in a whole slice of traditional flour-laden bakery bread, and most definitely also a lot less (and better flour,  I might add) than those low-carb tortillas low carbers are so quick to say proudly they eat regularly because they “only have 4 net carbs per tortilla”.

We all get to make our own food choices in life.  My choice is to experiment with Einkorn flour in tiny amounts < 1/4 c. total per entire recipe (usually much less).  I’m astounded at what a mere 1-2 T. brings to a recipe in both flavor and texture.  I don’t wish to justify that position on each and every recipe in which I use Einkorn flour and do not plan to do so.  If you’re not interested in those recipes, please just ignore the ones that begin with the word Einkorn and move on.  I’m not taking down any of the previous versions of those recipes, as I know many of my readers are gluten-free or choose not to eat even the tiniest amount of real wheat, even non-GMO wheat.  And that’s your choice.  It’s just not my choice.

It goes without saying this recipe is not suitable until the last and final grains rung of Phase 2 Atkins OWL.  These are suitable for Keto if you eat wheat and can fit the carbs into your daily limits, but clearly would not be acceptable for Primal-Paleo.  FYI I buy my Einkorn flour from Jovial Foods on-line.

INGREDIENTS:

3/4 ts. baking powder

1½ T. glucomannan powder

1½ T. oat fiber (do not use oat flour or oat bran)

1/8 tsp. salt

1 T. Einkorn Flour

¼ c. + 2 T. tap water

1 extra large egg, or 1 large egg, or 2 small-medium eggs, beaten

DIRECTIONS:   Beat the egg in a small bowl with a fork.  Add the water and beat until both are blended well together.  On a paper plate or in another bowl, measure out the dry ingredients.  Stir well.  Slowly sprinkle the dry ingredients into the wet, stirring with a fork or whisk.  Switching to a rubber spatula, stir and begin to fold the slowly thickening mixture over and over itself until it is a contiguous batter and eventually turns into a thick, almost dry dough.  I let mine sit by the stove 2-3 minutes.  Then, using a teaspoon, dip 3/4″-1″ dollops of the dough into your palm.  This step is important:  roll them slightly into a ball shape in your palms.  If you just drop them directly into the broth from the spoon without rolling, they tend to fall apart in the broth during cooking.  Or for gnocchi, using your hands, roll the dough into ropes on plastic wrap or parchment and cut into short lengths for gnocchi, if that’s how you want to use this dough.

Drop the dumplings/gnocchi into gently simmering broth or soup and cover.  Reduce heat to medium-low.  This is IMPORTANT, as you don’t want to “rough up” these delicate babies. From the time you cover the pot, set timer for exactly 10 minutes (only 8 minutes for small gnocchi).  I like to remove chicken, meat or large chunks of vegetables to a platter while the dumplings are simmering to allow ample room for the dumplings to rise and swell up. DO NOT LIFT THE LID or disturb the pot during this 10 minutes.  After 10 minutes, lift the lid and VOILA!!  They’re done!  They rise up incredibly during cooking but fall a bit after the lid is lifted.  You may want to thicken the stock depending on your personal preference.  I put 1-2 T. of water into the bowl I mixed them in and scraped the bits off the sides of the bowl with my rubber spatula for a bit of thickener and stirred it right into the broth.  Waste not want not. Worked just fine. 🙂

NUTRITIONAL INFO:    UPDATED:  Math correction in the stats that actually lowers net carbs!  Yaaaaay!  This recipe makes twelve 1½-2 dumplings, each dumpling contains approximately ½ carb!

10.33 calories

.74 g  fat

1.62 g  carbs, 1.10 g  fiber, .52 g  NET CARBS

1.00 g. protein

66 mg sodium

9.9 mg potassium

Peggy’s Original Dumplings

dumplins

For those who miss dumplings and noodles, here ya go!  Only took me 4 years to develop these! This one’s for you Dano!  🙂

When you can’t have flour, it’s really really hard to make dumplings that will hold together during cooking. I’ve used almond flour, coconut flour, flax meal and a variety of alternate flours.  You name it and I’ve probably tried that alternate flour to make a dumpling.  This is no easy low-carb feat.  I wanted a similar taste and similar mouth feel as the dumplings I made before my low-carbing days.  All attempts thus far have been mediocre, at best.

Somewhere on the net a year or so ago, on some forum (probably Low Carb Friends, but not sure), someone mentioned they made dumplings with glucomannan powder.  Not being at all familiar with this product, I ordered some from Netrition.com and began to experiment.  Its gel-like, fibrous qualities lend themselves to a dumpling, providing structure and texture.  It is also useful for thickening gravies, sauces and puddings.  I’ve even found a tad of this stuff enhances low-carb cake, cookie and bread baking results, both in volume and texture.  I’d love to give credit to my inspiration on this recipe, but I must admit I failed to write down the name of the person who’s ingenious idea this really was.  But I’m thankful they triggered off some experimentation that has paid off!

If you’re not familiar with glucomannan powder, it comes from the Konjac tuber, and is used to make shirataki noodles seen in Asian menus.   It can be used as a binding agent in some recipes.  It is virtually a zero carb food, in that the fiber content is so high, it virtually negates the few carbs it contains as fiber is indigestible and passes right out of the system with zero blood sugar impact.   Most importantly, glucomannan adds the structure and elasticity needed for dumplings and noodles.  So I began experimenting.

I’m getting more comfortable using this tricky ingredient and have finally come up with a “dumpling” that feels and almost tastes like my dumplings of old.  This will now be my go-to low-carb dumpling recipe.  As you can see in the pic above, they hold together nicely during very gentle simmering (unlike all previous attempts), and the gluc powder also slightly releases in to the broth to thicken it as well!  NICE!

For you “experimenters”  under no circumstances, increase the oat fiber!!  I did once and they came out just awful, hard as a rock plus they did not absorb any flavor from the chicken broth because of the density.  Trust me, you DON’T want to go there!  This balance of ingredients it really pretty special and all attemps to “improve” them have been less impressive.

These were the best low-carb chicken and dumplings I’ve had in 4 years!  My husband gave these dumplings two thumbs up today, and he’s pretty picky.  They don’t have much taste, but pick up the flavor of whatever broth you cook them in.  The carb count for these dumplings is simply amazing!  Guilt free dumplings at last!!  YAAAAAAY!

The recipe posted elsewhere on my site for chicken and dumplings is good, don’t get me wrong.  But you have to bake the rolls separately for that recipe.   With this dumpling recipe, I can stir the ingredients together, drop them into the broth, and the dumplings are simmering immediately!  Much easier!  And you regular readers know I’m really in to EASY cooking.

These made up smaller work nicely in  soups and I have made small, oblong shapes for marvelous gnocchi served in rich cream sauces.  Some more adventurous cooks at Low Carb Friends forums are even using pasta extruders and coming up with all kinds of noodle shapes for this dough!  But I don’t own an extruder and probably wouldn’t go to that much trouble for noodles.  Just being very honest.  I’m a lazy cook. 🙂

These dumplings are not suitable until the grains rung of the Atkins OWL ladder due to the oat fiber, but omitting it is just not an option for good results.   I’m very proud to have developed a dumpling recipe that many who have tried freely admit fills a dumpling/noodle void in their low-carb lifestyles.  🙂

My Lobster Linguine recipe is the first time I tried rolling and cutting it into noodles and the final dish was quite good.

This recipe isn’t 100% gluten-free.  But you’ll find many other tasty and easy to cook recipes in her cookbooks.  Any hostess would be happy to serve any of these recipes to family or guests. Click here for a photo preview of some of those tasty dishes here:  LCAF Cookbook Facebook Page.  Order your 5-volume set TODAY! (also available individually) from Amazon or: here

INGREDIENTS:

3/4 tsp. baking powder

1½ T. glucomannan powder (Konjac powder)

1½ T. oat fiber (For gluten-free version, try substituting oat flour ground from 100% gluten-free oats, but I’m not making any promises that will work.  It SHOULD, however.    Carbs will be only slightly higher.)

1/8 tsp. salt

¼ c. +2 T. water

1 extra large or jumbo egg, beaten

VARIATION:  Add 1-2 T. finely chopped parsley to the dry ingredients

DIRECTIONS:   Beat the egg in a small bowl with a fork.  Add the water and beat until well blended.  On a paper plate or in another bowl, mix the dry ingredients well.  Slowly sprinkle the dry ingredients into the wet, stirring with a fork or whisk.  Switching to a rubber spatula, stir and begin to fold the slowly thickening mixture over and over itself until it is a contiguous batter and eventually turns into a thick, almost dry dough.  I let mine sit by the stove 2-3 minutes.  Then, using a teaspoon, dip 3/4″-1″ dollops of the dough into your palm.  This step is important:  roll them gently in your palms into a ball shape.  I set the balls on my counter or a silicone sheet until all are made.  If you just drop them directly into the broth from the spoon without rolling, they tend to fall apart in the broth during cooking.  Or using your hands, roll the dough into ropes on plastic wrap and cut into short lengths for gnocchi, if that’s your pleasure.

Have your soup/broth boiling.  Drop the round dumplings/gnocchi into broth and immediately turn fire medium-low so it will only gently simmer.  This is IMPORTANT, as you don’t want to “rough up” these delicate babies.  Cover with tight lid.  From the time you cover the pot, set timer for exactly 10 minutes for dumplings (8 minutes for smaller gnocchi).  I like to remove chicken, meat or large chunks of vegetables to a platter while the dumplings are simmering to allow ample room for the dumplings to rise and swell up. DO NOT LIFT THE LID or disturb the pot during cooking.  After 10 minutes  (8 minutes for gnocchi), lift the lid and VOILA!!  They’re done!  You may have to thicken the stock further depending on your personal preference, but the dumplings themselves usually take care of thickening, as some of the glucomannan in then sloughs off into the broth, thickening it right up.

NUTRITIONAL INFO:  Makes 12 medium-large 1½” dumplings (24 gnocchi), each contains:  (halve the numbers for each gnocchi)

7.17 calories, 0.49 g  fat, 1.38 g  carbs, 1.29 g  fiber, 0.1 g  NET CARBS, 0.61 g  protein, 55 mg sodium

Induction Chicken and Dumplings

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Click to enlarge

Man, this Induction friendly dish tasted even better than it looks!  This is truly one of my favorite comfort foods and it was just what I needed on this chilly, crisp day.  Don’t know WHY I haven’t thought of using Revo Rolls for dumplings until just today!  The spongy, eggy-ness of the rolls comes in quite handy when using them for dumplings!  They did not fall apart after 30 minutes of simmering in the broth!  You wouldn’t be so lucky with flax bread or my modified version of these, I don’t think.  If you want to double or triple the recipe, this dish definitely freezes well.INGREDIENTS:

1 chicken breast (large, about 8 oz.)

2 c. low-sodium chicken broth (plus enough water to cover chicken well if needed)

3 drops yellow food coloring

3 large stalks celery, chopped coarsely

1 chicken bouillon cube

Dash black pepper

2 Improved Revolution Rolls:  http://genaw.com/lowcarb/improved_revolution_rolls.html

¼-½ tsp. xanthan or guar gum to thicken

DIRECTIONS: Cut chicken breast in half for two servings.  Place in stew pot.  Cover with all remaining ingredients except Revo Rolls and xanthan gum.  Bring to a boil, lower to a gentle simmer and cook for 30 minutes.  Break or cut up rolls into quarter-sized “dumplings” and drop into broth.  Continue to simmer for 15-20 more minutes.  Do not disturb with spoon too much and the “dumplings” will not fall apart at all.  Right before serving, dust xanthan gum over surface and gently stir, waiting between dustings to allow to thicken.  When you get to the desired thickness for you, remove from heat and serve.

NUTRITIONAL INFO: Makes 2 servings, each contains:

350 calories

16.2 g  fat

5.9 g  carbs

3.5 g  fiber

2.4 g  NET CARBS

41.5 g  protein

1500 mg sodium

47% RDA Vitamin B6, 20% B12, 26% C, 47% niacin, 52% selenium, 43% phosphorous