High Protein Pan-Fried Dumplings

Elevate your weeknight dinner or party appetizer game with these irresistible High Protein Pan-Fried Dumplings! Packed with a flavorful and nutrient-rich filling of ground chicken, crumbled firm tofu, fresh green onions, garlic, and just the right hint of ginger, these dumplings are a protein powerhouse disguised as a comfort food favorite. Perfectly pan-fried to golden crispiness, with a soft and savory steamed interior, they strike the ideal balance of texture and taste. Ready in under an hour, these dumplings are surprisingly easy to assemble and can even be customized with creative pleating techniques for an impressive presentation. Serve them hot with soy sauce or your favorite zesty dipping sauce for a crowd-pleasing treat. Perfect for meal prep, parties, or satisfying your dumpling cravings in a healthier way!

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 250 grams Ground chicken
• 100 grams Firm tofu
• 2 tablespoons Soy sauce
• 1 teaspoon Sesame oil
• 2 stalks Green onions
• 2 cloves Garlic
• 1 teaspoon Fresh ginger
• 1 Egg
• 24 Dumpling wrappers
• 3 tablespoons Vegetable oil
• 0.5 cup Water

Directions

Step 1

Crumble the firm tofu into a mixing bowl, ensuring to break it up into small pieces.

Step 2

Finely chop the green onions and mince the garlic cloves. Grate the ginger.

Step 3

In the mixing bowl, add ground chicken, soy sauce, sesame oil, chopped green onions, minced garlic, grated ginger, and the egg to the crumbled tofu.

Step 4

Mix all the ingredients together thoroughly until well combined to form the dumpling filling.

Step 5

To assemble the dumplings, take one wrapper and place it on a flat surface. Spoon approximately 1 tablespoon of filling into the center of the wrapper.

Step 6

Moisten the edges of the wrapper with a bit of water, fold it over the filling to create a half-moon shape, and press to seal tightly. You can pleat the edges if desired for a decorative finish. Repeat for all wrappers.

Step 7

Heat the vegetable oil in a large skillet over medium-high heat until shimmering.

Step 8

Carefully arrange the dumplings in a single layer in the skillet, making sure they don't touch.

Step 9

Fry the dumplings for about 2-3 minutes or until the bottoms are golden brown.

Step 10

Once browned, pour 0.5 cup of water into the skillet and cover with a lid to steam the dumplings. Cook for an additional 5-6 minutes.

Step 11

Remove the lid and allow any remaining water to evaporate, continue cooking for another minute to recrisp the bottoms.

Step 12

Transfer the dumplings to a serving plate and enjoy them hot, perhaps with some soy sauce or your favorite dipping sauce.

Nutrition Facts

Serving size	1846.1 grams (1846.1g)

Amount per serving	% Daily Value*
Calories	4385

Total Fat 109.10g	140%
Saturated Fat 20.40g	102%
Polyunsaturated Fat 32.80g
Cholesterol 408mg	136%
Sodium 6244mg	271%
Total Carbohydrate 728.90g	265%
Dietary Fiber 26.40g	94%
Total Sugars 2.20g
Protein 165.50g	331%

Vitamin D 48IU	240%
Calcium 510mg	39%
Iron 30mg	166%
Potassium 2538mg	54%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.5%

Protein: 14.5%

Carbs: 63.9%