Friday, August 26, 2011

Chicken Potstickers with Asian Slaw

So it's Friday night and I was really in the mood for some Chinese food...but didn't want takeout (not down with the high-fat, high-sugar dishes filled with tons of MSG).  One appetizer I usually order is potstickers... also known as gyoza or chinese dumplings.  There is something so yummy about a small pork-filled ravioli, and I simply cannot resist.  To make these a little healthier, I substituted ground chicken for the ground pork and added extra veggies!  So I decided to make my usual appetizer the main course for dinner tonight!  Now, I have never made these before, but they were so easy to make and so much cheaper!  I made 30 or so dumplings for the price of 6 at a restaurant!  AND they were just as tasty, and I can bet they were much healthier too!

I made the dumpling mixture and filled the shells the night before I cooked them, to cut down on the amount of time I would spend in the kitchen at once.  I purchased won-ton shells at the grocery store instead of rolling my own and they really came out well.  I served the dumplings with a pumpkin thai soup (recipe to come) and a Nappa Cabbage Slaw.  Nappa cabbage is also commonly known as Chinese cabbage and can be found in most grocery stores.  It has a wonderful crunch and works well in salads and soups.  I actually added some into the potstickers too, for a little extra flavor!

Chicken and Veggie Potstickers
Serves 5

3/4 pound of lean ground chicken
1/2 cup scallions, chopped
1/2 cup carrots, grated
1/2 cup Nappa Cabbage, thinly sliced
1 Tbsp garlic, minced
1 Tbsp ginger, minced
1 Tsp red pepper flakes
2 Tbsp fish sauce (optional)
30 won-ton wrappers

Mix all ingredients except the won-ton wrappers in a large bowl.  Scoop 1 Tbsp of dumpling filling into the center of each wonton wrapper. Dip your finger in water and moisten the edge of the wonton wrapper.  Fold in half and press the shell so it closes (should have a crescent-like shape).
Put 2 tbsp of water in a frying pan over medium heat.  Add the dumplings and cook covered for about 7 minutes.  Flip and cook for an additional 3 minutes on the other side.  If you want them a little crispier, add a bit of olive oil and saute for a few minutes, until golden.

Dumpling Sauce
2 Tbsp low-sodium soy sauce
1/4 cup rice vinegar
1 tsp chili oil
1 tsp ginger, minced
1 Tbsp brown sugar
red pepper flakes, to taste

Mix all ingredients and serve with the dumplings

Nutrition Facts: 6 dumplings with sauce
~250 calories, 30 g carbohydrate, 18 g protein, 6 g fat, 2 g fiber, 400 mg sodium

Asian Slaw
Serves 6-8

1 Tbsp olive oil
1 package of Ramen noodles
1/2 cup slivered almonds
2 Tbsp Sesame seeds

4 cups of Nappa cabbage, sliced
1.5 cups of carrots, grated
1/4 cup of scallions, chopped

1/4 cup canola oil
1/3 cup white vinegar
1 Tbsp granulated sugar
1 Tbsp Splenda
2 Tbsp reduced sodium soy sauce
1 Tsp red pepper flakes,

Heat olive oil in medium frying pan.  Break until Ramen noodles and brown with the olive oil, about 2-3 minutes.  Add slivered almonds and sesame seeds.  Mix canola oil, vinegar, splenda, soy sauce, and red pepper flakes in a small bowl.  Combine Nappa cabbage, scallions, and carrots in a large bowl.  Pour the dressing on top and add the noodles, almonds, and sesame seeds.  Toss and chill in the fridge for 15 minutes.

Nutrition facts: 1 cup of slaw
~150 calories, 3 g protein, 13 g carbohydrate, 3 g sugar, 10 g fat (6.3 monounsaturated), 3 g fiber, 130 mg sodium

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