Note: This recipe is especially for teens who need a gluten-free diet. Teens who need a gluten-free diet must avoid foods that contain gluten, which is a type of protein found in many foods.
This recipe is gluten-free, but it makes a hearty meal for anyone!
Prep time: 60 minutes
Ingredients:
1/4 c. butter, margarine, or olive oil
2 large onions
3 stalks of celery
3 cloves garlic
4 c. gluten-free chicken broth (available at most health food stores)
2 c. water
6 large potatoes, cut in 1/2 inch cubes
3 eggs
1/2 tsp. salt
1/4 tsp. of pepper (fresh ground pepper is preferred)
1 c. gluten-free flour mix
2 c. of milk
3 tsp. lemon juice
salt and pepper, to taste
dill (finely chopped) or shredded cheese (optional garnishes)
Directions:
Soup
- Heat oil or butter in a large soup kettle over low heat.
- Chop onions, garlic, and celery. (For a smooth soup, create a mash by running these ingredients through a blender or food processor.)
- Cook chopped or mashed mixture until onions are translucent or slightly caramelized.
- Add the chicken broth and water.
- Increase the heat to medium high and bring it to a boil.
Add the cubed potatoes to the boiling broth, and cook until tender (about 10 to 15 minutes).
Dumplings
- Crack eggs into a bowl.
- Add salt and pepper.
- Slowly add the flour until you have a golden yellow, sticky dough. (If the dough comes out dry, add some water until it is sticky.)
- Drop the dough by spoonfuls into the boiling broth, and they will expand and lighten in color. It only takes a few minutes for them to cook.
- After the dumplings have cooked, reduce heat to low.
- Add the milk.
- Simmer for another 10 minutes, stirring occasionally.
- Garnish with dill or cheese, if desired, and serve.
Serves: 10
Serving size: 1 cup
Nutritional analysis per serving:
274 calories
6 g protein
7 g fat
4 g sat fat
33 g carbohydrate
4 g fiber
70 mg cholesterol
435 mg sodium
47 mg calcium
2 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
If lactose intolerant, use margarine or olive oil and replace milk with 1 cup mashed potatoes (2 boiled and drained potatoes, mashed).
Reviewed by: Allison Brinkley, RD, LD/N, CNSD
Date reviewed: January 2004
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