Old-Fashioned Chicken and Dumplings

Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.

Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt, and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas, and the reserved chicken. Bring to a simmer, stirring often.

To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda, and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.

Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover, and cook undisturbed until the dumplings are puffed, the vegetables are tender, and the chicken is cooked through, about 15 minutes.

Carb Servings: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat. Carbohydrate Servings: 2 1/2. Nutrition Bonus: Vitamin A (100% daily value), Selenium (36% dv), Iron (20% dv), Vitamin C (15% dv).