Frank's Recipes! Low Fat Chicken and Green Chile Soup with Tamale Dumplings

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Low Fat Chicken and Green Chile Soup with Tamale Dumplings

2 Poblano Chiles, roasted, peeled and chopped
2 teaspoon. canola oil
1 onion, chopped
1 red bell pepper, seeded and diced
1 carrot, chopped
6 scallions, finely sliced (3/4 cup)
3 cloves garlic, very finely chopped
5 cups chicken broth
2 ripe tomatoes, peeled, seeded and chopped, or 1 cup canned tomatoes, drained and chopped
5 tomatillos, husked, rinsed and diced (optional)
1 Tablespoon. chopped fresh basil
1 cup shredded cooked chicken
salt and freshly ground black pepper

Dumplings:
2 Tablespoon. canola oil
1/2 teaspoon salt
1/2 ground cumin
1/2 cup masa harina
1/2 teaspoon pure ground chile powder
1 large egg
1 large egg white
1/4 cup cooked fresh corn kernels or frozen, thawed

Soup:
Heat oil over medium heat. Add onions, bell peppers, carrots, scallions and garlic. Cook until softened, about 2 min. Add broth, tomatoes, tomatillos and roasted chiles. Bring to a boil, reduce heat to low and add basil. Simmer ~10 minutes.

Dumplings:
In a saucepan, combine oil, salt, cumin and 1/2 cup water and bring to boil. Sift in masa harina and stir with a wooden spoon until the mixture pulls away from the sides of the pan and no longer clings to spoon, 3 to 4 minutes. Stir in chile powder and remove from heat. Beat in egg and egg white. Fold in corn. With wet hands, form the dough into 16 dumplings. Spoon the dumplings into the gently simmering soup and cook until no longer doughy, 3 to 5 minutes. Add chicken and simmer until heated through. Add salt and pepper to taste.

(This recipe is best if prepared ahead of time and allowed to sit overnight to allow the flavors blend and develop.)

Makes 8 cups, serves 8

185 cal per serving, 8 g fat (1 g sat fat), 217 mg sodium, 48 mg cholesterol)