Ham and Dumpling
Stew
8 ounces lean ham -- cooked
3 carrots -- sliced
2 stalks
celery -- sliced
2 onions -- chopped
1 can nonfat
beef broth
2 cloves garlic
1/4 teaspoon minced
ginger
1 tablespoon
Italian seasoning
8 cups water
-- approx. just fill pot
1/2 cup lentils -- or
1/2 cup soup mix
1 tablespoon garlic powder
-- or to taste
1/2 teaspoon ground chili peppers (I found this to be a bit much
so I just sprinkle a pinch in)
salt and pepper -- to
taste
Dumplings
1 cup flour
1 teaspoon
baking powder
1/2 teaspoon salt
1 tablespoon garlic powder
1/4 cup skim milk
1.
Mix all the soup ingredients in a pot fill with water to about 1 1/2 inches
from the top.
2.
Cook on high till it boils then cover and cook on med/low for 45
minutes.
3.
Meanwhile mix flour, baking powder, salt, garlic powder (and any other
herbs you want to
add ).
4.
Add milk till it goes gluey.
5.
When the soup has cooked down some and the veggies are done, drop
dumpling mixture
on top.
6.
Cover and simmer another 10-15 min, or until your ready to serve.
Makes
10 Hearty Servings.
Per
serving: 141.8 cal, 1 g (6.6%) fat, 4.1 g fiber, 671 mg sodium, 20.9 g
crabs, 10.8 g protein
