Foodie Tuesday – Vegetable and Chicken Dumplings


The Go Folic! team worked on a Chinese brochure last week and found this amazing dumpling recipe. Normally when you eat Chinese-style dumplings, they are only filled with chicken, shrimp, or sometimes chives. This dumpling recipe has bok choy, jicama, shiitake mushroom, Chinese broccoli, and black fungus. Can you imagine all those vegetables in the filling? These vegetables are not only high in fiber, they are also a good source of folate.

If you would like to learn some Chinese, you can check out the Chinese version HERE.

Vegetable and Chicken Dumplings

Ingredients:

  • 60 thin wonton wrappers
  • 2 pounds Chinese broccoli or 1 ½ pounds tender greens

Filling

  • ½ pound skinless, boneless chicken breast, finely chopped
  • 1 cup finely chopped bok choy leaves
  • ½ cup finely chopped jicama or bok choy stalks
  • 4 dried shiitake mushrooms, soaked, stems removed, and chopped
  • ½ cup black fungus, soaked and chopped (optional)
  • 1 teaspoon sesame seed oil
  • ½ teaspoon salt
  • 3 teaspoons cornstarch
  • 1 egg white

Instructions:

  1. In a large bowl, combine filling ingredients, and mix well.
  2. To make each dumpling, place 1 teaspoon filling in a wonton wrapper, fold in half, pinch edges to seal the dumpling.  Repeat with remaining filling and wonton skins.
  3. In a large pot bring 10 cups of water to boil, add dumplings and cook until dumplings float to the water surface, about 7 to 8 minutes.  Remove dumplings from water, set aside.
  4. Cook the Chinese broccoli in the boiling water until tender but crisp, about 10 minutes, remove from water.
  5. For one serving, place 6 dumplings and ½ cup of the cooked broccoli in a small bowl and serve.

Suggestions:

Dumplings can be served in chicken broth with leafy green vegetables, or garnished with carrots and string beans.

Uncooked dumplings can be frozen for later use.  Cook frozen dumplings in boiling water. Thawing before cooking is not necessary.

Nutrition information per serving:

Calories: 228, Total fat: 2 g, Saturated Fat: 0 g, Cholesterol: 19mg, Sodium: 457 mg, Fiber: 3g, Carbohydrates: 42g, Protein: 15g

Credit: Healthy Chinese Cuisine – Using Fruits and Vegetables Cookbook by San Francisco Chinese 5 A Day Project

One thought on “Foodie Tuesday – Vegetable and Chicken Dumplings

  1. Wow! This looks great. I will have to try it. One of my favorite “sick day” meals is wonton soup with vegetables – it always makes me feel better.

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