Steamed Dumplings Made Healthier

Related To:

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.

Next Up

How to Defrost Chicken

The best ways to thaw chicken whether you have a day, a few hours or just minutes to spare.

How to Minimize Cross-Contamination If You Rinse Raw Chicken

While the official stance of food safety experts is, well, to never do it, there are practical, culinary reasons for doing it anyway.

Packing a Tasty Lunch for Kids

I know a lot of kids would be happy with eating chicken fingers or mac and cheese every day, but there are other healthy and yummy options out there. Check out our favorite recipes to try.

How Long Does Raw Chicken Last In the Fridge?

And is it safe to eat after the sell-by date?

These Baked Chicken Dinners Are Perfect for Picky Eaters

Save that boxed mac and cheese for a rainy day.

This Is the Right Internal Temperature for Cooked Chicken

We break down how to cook chicken to the correct temperature every time.

Best 5 Grilled Chicken Recipes for Summer

Check out these grilled chicken dishes for summertime cooking from Guy, Bobby and Alton more Food Network chefs.

How to Tell If Chicken Is Bad

And how long does it last in the fridge?

6 Ways to Enjoy Buffalo Chicken

From salads and subs to pizza and dip, learn all-new ways to celebrate the classic flavors of Buffalo chicken just in time for game day.

How to Shred Chicken

Here, two ways to make it - including a fast hack.