Another good dish that will stick to your ribs this fall and winter, made with foods that experts say may lower your cholesterol, too.

Skinless chicken forms the basis of this delicious stew with cornmeal dumplings made with low-fat milk.

Yosemite Chicken Stew & Dumplings

Yields 6 servings.

For the stew:

1 lb skinless, boneless chicken meat, cut into 1-inch cubes
1/2 C onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 tsp, Salt
To taste, black pepper
1 pinch ground cloves
1 bay leaf
3 C Water
1 tsp cornstarch
1 tsp dried basil
1 10-oz. package, frozen peas

For the cornmeal dumplings:

1 C yellow cornmeal
3/4 C sifted all-purpose flour
2 tsp baking powder
1/2 tsp Salt
1 C low-fat (1%) milk
1 Tbsp Vegetable oil

For the stew:

Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.

Remove chicken and vegetables from broth. Strain broth. Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.

Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.

Add basil, peas, and reserved vegetables to sauce; stir to combine. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

For the dumplings:

Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.

Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.

Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

Nutrition information per 1 ¼-cup stew, two-dumpling serving: calories, 307, total fat, 5 g, saturated fat, 1 g; cholesterol, 43 mg; sodium, 471 mg.

•  Nubella’s Recipe Database and Healthy Cooking Center—find plenty of delicious dishes made with cholesterol-lowering foods.

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•  Balanced Eating Blog—Nubella’s registered dietitian Theresa Stahl keeps you up to date with the latest healthy eating tips and recipes.

Recipe courtesy of U.S. National Heart, Lung, and Blood Institute.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.