3 cups fresh blueberries
1/4 cup frozen orange
juice concentrate, thawed
1 tablespoon sugar
1/2 cup oatmeal
1/4 cup whole wheat flour
2 tablespoons brown sugar
2 tablespoons margarine,
cut into small pieces
Preheat oven to 375°.
Combine first 3 ingredients in an 8 inch square baking dish.
Set aside. Combine oatmeal, flour, and brown sugar in a bowl;
cut in margarine with a pastry blender, until mixture resembles
coarse meal. Sprinkle over blueberries. Bake for 30 minutes.
Top with low-fat frozen yogurt.
3 chicken breast halves
(boneless, skinless)
2 1/2 cups water
1 1/2 teaspoons chicken
bouillon
1/2 teaspoon poultry
seasoning
1/8 teaspoon pepper
1 medium carrot, peeled,
halved lengthwise, and sliced
1 stalk celery, thinly
sliced
1/2 cup chopped onion
1 cup frozen green peas
1/2 cup skim milk
1/4 cup plus 2 tablespoons
unbleached flour
Dumplings:
1 1/2 cups unbleached
flour
1 teaspoon sugar
2 teaspoons baking powder
3/4 cup nonfat buttermilk
Rinse the chicken and
place the chicken, water, bouillon granules, poultry seasoning,
and pepper in a 4 quart pot. Bring to a boil over high heat.
Then reduce the heat to low, cover and simmer for 25 - 30 minutes,
or until the chicken is tender and the juices run clear. Remove
the pot from the heat. Remove chicken for pot with a slotted
spoon, reserving the liquid. Arrange the chicken on a plate
to cool slightly.
Pour the cooling liquid
into a measuring cup. There should be 3 cups. Add water if necessary.
Return the broth to the pot. Cut chicken into pieces and return
to the pot. Add carrots, celery, and onion to broth. Place over
high heat, and bring to a boil. Reduce the heat to low, cover,
and simmer for 5 minutes, or until the vegetables are almost
tender. Add the peas to the pot.
Combine the milk and
flour in a jar with a tight-fitting lid, and shake until smooth.
Pour the flour mixture into the pot, and cook, stirring constantly,
for about two minutes, or until the broth is thickened and bubbly.
To make the dumplings,
combine the flour, baking powder, and sugar in a medium-sized
bowl, and stir to mix well. Stir in the buttermilk, and drop
heaping teaspoonfuls of batter onto the simmering stew. Cover
and simmer over low heat for 10 - 12 minutes, or until the dumplings
are fluffy and cooked through. Serve hot.
