Chicken and dumplings can be a healthy and nutritious choice when following a diet for weight loss or maintenance. However, it greatly depends on how the dish is prepared. When made with lean chicken, lots of vegetables, and healthy cooking techniques, chicken and dumplings can fit into a balanced diet. But when loaded with butter, cream, and other high-fat ingredients, it can become an indulgent dish that may sabotage your diet goals.
Nutritional profile of chicken and dumplings
The nutritional value of chicken and dumplings can vary greatly depending on the specific ingredients and preparation methods used. Here is the general nutrition information for a typical serving of chicken and dumplings:
| Nutrient | Amount |
|---|---|
| Calories | 300-500 |
| Total fat | 10-25g |
| Saturated fat | 4-8g |
| Protein | 20-40g |
| Carbohydrates | 30-60g |
| Fiber | 2-4g |
| Sodium | 500-800mg |
As you can see, a serving of chicken and dumplings can provide a good amount of protein. However, it can also be high in calories, fat, and sodium if not prepared carefully. The fiber content is low since dumplings typically lack whole grains.
Benefits of chicken and dumplings for weight loss diets
Here are some of the benefits that make chicken and dumplings a smart choice for many weight loss diets:
- High in protein – Having adequate protein is key for losing fat and building lean muscle mass. The protein in chicken helps keep you full and satisfied.
- Lower in fat than many comfort foods – Chicken and dumplings often has less fat and calories than dishes like fried chicken, macaroni and cheese, biscuits and gravy.
- Includes vegetables – Chicken and dumplings recipes often incorporate carrots, celery, onions, and other veggies to add nutrients.
- Versatile ingredients – Chicken and dumplings can be tailored to your diet’s needs by using leaner cuts of chicken, whole grain dumplings, low-fat cooking methods.
- Hearty and comforting – The dish can help satisfied cravings for indulgent, belly-warming meals in a healthier way.
Potential downsides of chicken and dumplings
While chicken and dumplings can be adapted to many different diets, there are some potential downsides to keep in mind:
- Can be high in calories – Large servings smothered in gravy or sauce can pack in extra calories, especially if the dumplings are made with lots of fat and refined flour.
- High in sodium – Like many packaged and canned soups and broths, the sodium content can quickly climb to unhealthy levels.
- Low in nutrients – Dumplings made from refined flour lack the vitamins, minerals and fiber found in whole grains.
- Easy to overeat – The cozy, comforting factor of this dish makes it easy to overindulge, even when your body feels full.
- Labor intensive – Making homemade chicken and dumplings requires a good chunk of time, which can deter people from preparing healthy versions.
Tips for making diet-friendly chicken and dumplings
You can easily modify chicken and dumplings to be a nutritious part of a healthy diet by following these simple tips:
- Use lean, skinless chicken breasts or thighs to reduce fat and calories.
- Avoid using fatty, processed meats like bacon or sausage.
- Make dumplings with whole wheat or oat flour.
- Increase veggies like carrots, peas, kale. Go easy on starchy veggies like potatoes.
- Use cooking methods like baking, roasting, or simmering instead of frying.
- Limit butter and cream, opting for broth or low-sodium stocks.
- Skip packaged soup mixes and gravy mixes which can be high in sodium.
- Flavor with herbs, garlic, onion, lemon rather than salt, butter, or bacon grease.
- Be mindful of portion sizes and avoid second helpings to control calories.
Sample recipe for diet-friendly chicken and dumplings
Here is an example of a healthier chicken and dumplings recipe perfect for a weight loss diet:
Ingredients:
- 3 boneless, skinless chicken breasts
- 2 cups chopped carrots
- 1 cup chopped celery
- 1 medium onion, diced
- 4 cups low-sodium chicken broth
- 1 cup whole wheat flour
- 1/2 cup oat flour
- 1 tablespoon baking powder
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- In a large pot, combine chicken, carrots, celery, onion and chicken broth. Bring to a boil.
- Meanwhile, in a bowl combine flours, baking powder and garlic powder. Stir in 1/2 cup broth from pot to form a sticky dough.
- Once broth is boiling, drop heaping tablespoons of dumpling dough into the pot. Reduce heat, cover and simmer for 10 minutes.
- Remove chicken breasts and shred with two forks. Return shredded chicken to pot and season with salt and pepper.
- Serve chicken and dumplings into bowls, being careful not to overfill.
This version uses lean chicken, lots of vegetables, and dumplings made with whole grains. It skips butter, cream, and sodium-laden soup mixes. With around 300 calories and 15g protein per serving, it makes a nutritious meal.
How to incorporate chicken and dumplings into your diet
Here are some tips for enjoying chicken and dumplings as part of a healthy diet:
- Make it the centerpiece of your meal by pairing it with a green salad or steamed veggies.
- To reduce overall calories, limit portion size to 1 cup.
- Avoid dunking buttery biscuits or bread into the gravy.
- Balance out the sodium by choosing other low-sodium foods that day.
- Save half the batch for easy leftover meals later in the week.
- Substitute cauliflower rice or mashed cauliflower for heavy egg noodles or mashed potatoes.
- Skip sugary dessert and opt for a fruit-based treat like baked apples.
Sample meal plans with chicken and dumplings
Here are a couple healthy sample meal plans featuring chicken and dumplings:
Meal prep lunch:
- 1 cup chicken and dumplings
- 1/2 cup green beans
- 1 cup mixed berry salad
Dinner:
- 3 oz roasted chicken breast
- 1 cup chicken and dumplings
- 1/2 cup roasted Brussels sprouts
- 1 whole wheat roll
- 1 cup skim milk
As you can see, by carefully planning your meals, chicken and dumplings can be incorporated into an eating pattern that supports weight management.
Benefits of homemade vs. canned chicken and dumplings
Making chicken and dumplings completely from scratch has some clear diet benefits compared to canned, pre-made versions:
| Benefit | Homemade | Canned |
|---|---|---|
| Ingredient quality | Fresh, whole foods | Packaged, processed foods |
| Sodium content | Around 500mg per serving | Can exceed 1000mg per serving |
| Preservative content | None | Contains preservatives |
| Calories and fat | Controllable based on ingredients used | Often high in calories, unhealthy fats |
Clearly, preparing chicken and dumplings yourself using fresh ingredients is the healthier option for weight loss diets. But when time is short, lower-sodium canned varieties like Healthy Choice can work in moderation.
Healthy substitutions for chicken and dumplings
If you enjoy the flavors of chicken and dumplings but want an even healthier alternative, try these substitutions:
- Use ground turkey or extra lean ground beef instead of chicken.
- Replace white flour dumplings with cauliflower rice dumplings.
- Swap broth for a tomato or vegetable based sauce.
- Use Shirataki noodles in place of dumplings.
- Add more veggies like spinach, kale or mushrooms.
- Use quinoa, chickpea or lentil flour for gluten-free dumplings.
- Replace chicken with beans or lentils for a vegetarian version.
Conclusion
Chicken and dumplings can be a nutritious part of a diet for weight loss or maintenance when prepared properly. Focus on increasing vegetables, using lean meats, and making dumplings from whole grain flours. Be mindful of portion sizes, and balance it out with other clean eating foods in your diet. With some simple modifications like these, chicken and dumplings can be enjoyed deliciously and healthfully.