Heart-Healthy Wantan
Delight your taste buds with this flavorful and guilt-free 'Heart-Healthy Wantan' recipe, a wholesome twist on the traditional favorite. Crafted with nutrient-rich whole-wheat wantan wrappers, lean ground chicken, and a vibrant mix of spinach, carrots, and green onion, these steamed dumplings are bursting with nourishing ingredients. A touch of aromatic sesame oil, ginger, and garlic powder elevates the flavor, while low-sodium soy sauce ensures a heart-conscious choice. Steamed in a savory low-sodium broth, these tender wantans come together in just 40 minutes and make the perfect light appetizer or snack for a health-forward lifestyle. Serve them hot with your favorite dipping sauce for a deliciously satisfying experience that’s both good for the soul and kind to your heart.
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Recipe Information
Ingredients
- 24 pieces Whole-wheat wantan wrappers
- 200 grams Ground chicken breast (skinless)
- 1 cup Finely chopped spinach
- 0.5 cup Grated carrots
- 1 teaspoon Finely minced ginger
- 1 tablespoon Low-sodium soy sauce
- 0.5 teaspoon Sesame oil
- 2 tablespoons Chopped green onion
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Black pepper
- 0.25 cup Water (for sealing wantans)
- 2 cups Low-sodium broth (for steaming)
Instructions
In a large bowl, combine the ground chicken breast, chopped spinach, grated carrots, minced ginger, low-sodium soy sauce, sesame oil, green onion, garlic powder, and black pepper. Mix well until all ingredients are evenly combined.
Place one wantan wrapper on a clean surface and add about 1 teaspoon of the filling mixture to the center of the wrapper.
Dip your finger in water and run it along the edges of the wrapper to moisten. Fold the wrapper in half diagonally to form a triangle, pressing the edges together to seal tightly. Optional: Bring the two corners of the triangle together and seal with a bit of water to create the classic wantan shape.
Repeat with the remaining wrappers and filling until all wantans are assembled.
Prepare a steamer and bring the low-sodium broth to a gentle simmer. If you don’t have a steamer, you can use a pot with a steaming rack or create a makeshift steamer using a heat-safe plate elevated with a small bowl or chopsticks.
Place the wantans in the steamer basket, making sure they are not touching each other to prevent sticking.
Cover and steam the wantans over medium heat for 10–12 minutes, or until the filling is fully cooked (the chicken should reach an internal temperature of 74°C or 165°F).
Serve the steamed wantans hot with a side of additional low-sodium soy sauce or a light dipping sauce of your choice. Enjoy!
Nutrition Facts
Calories |
1113 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 140 mg | 47% | |
| Sodium | 1496 mg | 65% | |
| Total Carbohydrate | 159.8 g | 58% | |
| Dietary Fiber | 16.4 g | 59% | |
| Total Sugars | 8.0 g | ||
| Protein | 83.4 g | 167% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 194 mg | 15% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1569 mg | 33% | |
*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.
