Macro Friendly Chicken Potstickers/Dumplings

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Macro Friendly Chicken Potstickers/Dumplings

Ok, these are the bomb dot com. Possibly my favorite thing I've ever made for the meal plans?! Can it be? These were so so tasty and easier to make than expected. Made with low fat ground chicken (96/4) and flavored with ginger, garlic, sesame oil and kept tender with my secret ingredient: milk! I know it sounds weird but it works perfectly.

servings 24 potstickers

Prep Time 30 mins

Cook Time 10 mins

Ingredients

• ▢ 1 pound ground chicken 96/4, found at Walmart and Kroger/Fred Meyer
• ▢ 1 pouch onion soup mix approximately 1 oz.
• ▢ 1 tablespoon sesame oil
• ▢ 1 clove garlic minced
• ▢ 1/4 cup cilantro chopped
• ▢ 1/2 tablespoon oyster sauce
• ▢ 2 tablespoons nonfat milk
• ▢ 24 gyoza wrappers I used round, twin dragon brand
• ▢ 2 tablespoons egg white beaters to seal potstickers

Equipment

• nonstick skillet

Instructions

• In a large bowl, combine ground chicken with onion soup mix, sesame oil, garlic, cilantro, oyster sauce and milk. Mix well so its really combined.
• Lay out 12 gyoza wrappers onto a baking sheet or clean counter. Divide chicken filling in half and divide that into 12. Scoop evenly into the center of each wrapper. Brush the edges with egg whites and seal. Either crimp in half to create a potsticker or bring edges up to create a purse or dumpling. Repeat with remaining 12 to create 24 total.
• To cook, place a large, nonstick skillet over high heat. Spray with nonstick cooking spray and place as many as will fit into the bottom of the pan without touching or sticking to each other. Cook 2 minutes. Then add 3/4 cup water to the pan and cover to steam (lid or foil work well). The water should boil and sizzle immediately when it hits the pan. Keep pan covered until the water has evaporated, about 4 minutes. Keep potstickers in the pan until the bottoms get crispy and brown; another minute.
• Remove all potstickers and serve hot with dumpling sauce.

Notes

The more accurate macros for 1 potsticker are as follows: 32 calories, 0.8g F/4.3g C/1.3g P.

I really like serving dumpling sauce/gyoza dipping sauce with these potstickers. If you can find it at the grocery store, it is well worth it! It’s basically just a sweet and savory soy sauce. So so tasty.

Nutrition

Calories: 55kcal | Carbohydrates: 4g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 17mg | Sodium: 68mg | Potassium: 108mg | Fiber: 1g | Sugar: 1g | Vitamin A: 15IU | Vitamin C: 1mg | Calcium: 6mg | Iron: 1mg

Course: Dinner

Cuisine: Asian