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.

Keep Reading

Next Up

Spotlight Recipes: More Chicken Ideas

You can never have too many yummy chicken recipes. A lean protein, chicken is packed with energy-boosting B-vitamins and the mineral selenium (which research may help stave off cancers, according to some research). Don’t forget to remove the skin before digging in to get rid of most of the artery-clogging saturated fat.

Top Recipes, Lightened Up: Alton’s Fried Chicken

When I taught at a culinary school, the chef’s motto was “fat equals flavor.” Unfortunately, the wrong kinds of fat can also means a bigger waistline along with an increased risk of heart disease, diabetes and cancer. Save the real deal for a once in a while treat and try some slimming ways to cook up Alton’s famous chicken.

Weekly Bits: Pumpkin Galore

We celebrated lots of holidays this week -- Halloween, National Oatmeal Day (Thursday), and National Chocolate Day (Wednesday). As always, you, our readers, had great ideas for all of them, from cooking with pumpkin to overnight oats. Here are our faves from the week.

Menu: A Labor Day Grill-Out

Fire up the grill and celebrate the end of the summer with these healthy favorites. Calling for rain? Don’t fret. You can always bring the cookout indoors.

Best 5 Beer Can Chicken Recipes

Get Food Network's top-five recipes for moist, tender beer can chicken recipes.

Skillet Rosemary Chicken — Most Popular Pin of the Week

This week’s Most Popular Pin of the Week is a one-pot crowd-pleaser that will soon become a staple recipe in your home: Food Network Magazine's Skillet Rosemary Chicken.

Top 3 Most-Searched Ingredients on FoodNetwork.com, Plus Recipes

Find out which three ingredients lead the way in searches on FoodNetwork.com, then get recipes for using them.