Soul Food · Authentic-ish Soul Food
Chicken and Dumplings
380 kcal a serving, against 947 for the traditional version. That is 567 kcal off, or 60%, with 40.2g of protein. Serves 6. 1 hour 20 minutes.
What the traditional version is
The classic recipe starts by simmering a whole chicken - skin, bones, meat, and all - over low heat with onion, carrots, and celery, often seasoned simply with salt and pepper. Once the chicken's cooked, you pull off all the meat, return it to the pot, then drop in thick, doughy dumplings made from plain flour, a bit of butter or lard, baking powder, and enough broth to bring it together. The dumplings puff in the fatty broth, picking up flavour (and calories) as they go.
What changed, and what each change costs
Whole chicken with skin and bones for skinless chicken breast
The skin and bones are where you get most of the richness, but nearly all of the fat too. Chicken breast is all lean protein - so you get more protein per bite, less fat, and less flavour.
What it costs you. The broth doesn't turn golden or get that film of fat on top. The chicken also needs a gentler hand or it'll dry out. It's less 'granny's kitchen', more 'dieting uncle's lunch table'.
Dumplings made with butter and whole milk for a mix using half the butter and fat-free Greek yoghurt in place of most of the milk
Butter and whole milk make truly satisfying dumplings, but they're pure saturated fat and low protein. Greek yoghurt pulls in extra protein, keeps the dough workable, and you can cut the butter back without making the texture dire.
What it costs you. The dumplings won't reach the same level of fluffy chew or rich flavour, but they're pillowy enough and pick up the broth well enough that you'll still want seconds.
Thick, heavy dumpling dough rolled and cut into fat strips for a much thinner dough rolled finer and cut smaller
Classic dumplings are basically soft cooked pastry. Rolling them thinner means you keep the surface area to catch broth, but lose a wedge of carbs and fat. Less dough, more chicken in each bite.
What it costs you. They're noticeably less hearty. They're there, but they're not dominating the bowl like the originals. Call it an improvement if you were always in it for the chicken.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 947 | 380 |
| Protein | 52.3g | 40.2g |
| Fat | 56.4g | 9.5g |
| Saturated fat | 19.2g | 4.1g |
| Carbohydrate | 55.1g | 31.6g |
| Protein per 100 kcal | 5.5g | 10.6g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. celery, gluten, milk.
The method is in the book
This version is light on the lips and heavier on the protein. The first bite is the real test. If you grew up with floaty, buttery dumplings and golden broth, you're going to notice the difference. The dumplings have the manners to float, but none of the bolshy comfort of the originals, and the broth is a bit see-through. On the bright side, you'll taste more chicken, and you won't need a lie-down after a bowl. It's less of a cuddle, more of a firm handshake from your dinner.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.