Steamed Dumplings Made Healthier

by in Robin's Healthy Take, January 5, 2014

dumplings

Steamed dumplings are steamed, so they’re healthy, right? Not always.

Traditional steamed dumplings are stuffed with ground pork and eggs and can include more than 400 calories per serving.  In this recipe, I lightened up the filling by using ground chicken and an egg white. I also added tons of flavor, fiber and nutrients by folding in cabbage, ginger, garlic, green onions and cilantro. Once the dumplings are steamed to perfection, I like to serve them with Korean barbecue sauce, soy sauce or hot mustard.

Steamed Dumplings

Serves 4

1 pound ground chicken breast

2 cups finely shredded Chinese (Napa) cabbage

1 tablespoon minced fresh ginger

3 cloves garlic, minced

2 tablespoons chopped green onions

2 tablespoons chopped fresh cilantro

2 tablespoons reduced-sodium soy sauce

2 teaspoons sesame oil

1 large egg white

1/4 teaspoon freshly ground black pepper

48 wonton wrappers (12-ounce package)

Cooking spray

 

In a large bowl, combine the chicken, cabbage, ginger, garlic, green onions, cilantro, soy sauce, sesame oil, egg white, and pepper. Mix well.

Arrange the wonton wrappers on a flat surface (work in batches to prevent the wontons from drying out). Place 1 scant tablespoon of chicken mixture onto each wonton wrapper. Using water-moistened fingers, moisten the edges of wrapper and fold over, forming triangles. Roll up edges slightly to seal in filling.

Coat a bamboo or metal steamer with cooking spray and arrange dumplings on top. Steam, covered, for 15 minutes, until chicken is cooked through.

Serve with desired dipping sauces, such as Korean barbecue sauce, soy sauce, hot mustard or black bean sauce.

 

Nutrition Info Per Serving

Calories: 294

Total Fat: 7 grams

Saturated Fat: 2 grams

Total Carbohydrate: 39 grams

Sugars: <1 gram

Protein: 18 grams

Sodium: 555 milligrams

Cholesterol: 55 milligrams

Fiber: 2 grams

 

Robin Miller is host of Quick Fix Meals, a nutritionist and author of 10 cookbooks, including “Robin Takes 5” and “Robin Takes 5 for Busy Families.” She is the busy mom of two active boys. Her boys and great food are her passion. Check her out at www.robinmillercooks.com.

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Comments (8)

  1. […] Arrange the wonton wrappers on a flat surface (work in batches to prevent the wontons from drying out). Place 1 scant tablespoon of chicken mixture onto each wonton wrapper. Using water-moistened fingers, moisten the edges of wrapper and fold over, forming triangles. Roll up edges slightly …read more […]

  2. […] Steamed Dumplings Made Healthier Posted on January 5, 2014 by adminshout […]

  3. […] …read more Related PostsSeason’s Eating! How to Navigate the Holiday BuffetBal’s No-Butter Butter ChickenSteamed Green Beans and Carrots With Charmoula SauceSouthwestern Pot Roast and VegetablesMock Outback Steakhouse Green Beans50 Shades of Garlic Roasted Chicken […]

  4. Adrianna says:

    Posted a delicious recipe of chicken breast on my blog today, very simple actually :-) you can try it out http://eatlikeasupermodel.blogspot.dk

  5. Perryn Carroll says:

    These look amazing! I'm going to have to give it a try

  6. Jaime B. says:

    The bamboo steamer (or any type of steamer) can also be lined with some of the Napa cabbage leaves. The dumplings will not to stick to the steamer.

  7. Traci says:

    Someone correct me if I'm reading this wrong. It reads that 48 wonton wrappers serves 4 people, meaning each serving size is 12 dumplings, and that each serving is only 298 calories. Something doesn't sound quite right to me.

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