Ingredients for 6 servings

½ teaspoon freshly ground pepper
½ teaspoon salt
2/3 cup all-purpose flour
1 cup water
1 large onion, diced
1 tablespoon poultry seasoning
1 ½ cups frozen peas, thawed
1 ¾ pounds boneless, skinless chicken thighs, trimmed and cut into 1 ½-inch pieces
2 large carrots, diced
2 stalks celery, diced
2 tablespoons canola oil, divided
2 14-ounce cans reduced-sodium chicken broth

Dumplings:

¼ teaspoon salt
½ cup all-purpose flour
½ teaspoon baking soda
¾ cup nonfat buttermilk

1 cup whole-wheat pastry flour
1 teaspoon poultry seasoning

Directions

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, ½ 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, ½ cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and ¼ 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.