Lighter Chicken and Dumplings

1 tbsp canola oil (plus 4 tsp)

1/2 c chopped onion

1 c chopped carrots

1/2 c chopped carrots

4 c low sodium chicken broth

1 1/3 c flour

salt and pepper to taste

1/8 tsp baking powder

1 egg, lightly beaten

canned, deli or leftover chicken to equal 3 cups

Heat 1 tbsp oil in a saucepan over medium heat. Add the onions and cook about 2 minutes. Add the carrots and the celery. Cook 1 minute longer. Add the broth and turn on high. Cook until the vegetables are tender.

Make the dumplings: Mix flour, salt, pepper, and baking powder in a small bowl. In another bowl, blend the egg, 2 tablespoons of broth, and 4 teaspoons of oil. Combine the mixtures from both bowls and stir with a fork. Don't overmix!  You can either roll out the dough to about 1/8" thiickness and cut iit into noodle shapes, or drop it by spoonfuls. Either way, stir after dropping them in the broth so they don't stick together.  Once the dumplings are added to your vegetables and broth, simmer for 6 to 8 minutes until the dumplings are cooked but tender. Add the meat and cook 1 minute longer.

This makes 6 servings, 286 calories per serving.