High Protein Pan-Fried Dumplings
Elevate your snack or meal game with these irresistible High Protein Pan-Fried Dumplings! Packed with lean ground chicken, nutrient-rich firm tofu, and the savory depth of soy sauce, garlic, and fresh ginger, these dumplings are as wholesome as they are flavorful. Wrapped in delicate dumpling skins and cooked to perfection—crispy on the outside and juicy on the inside—they strike the perfect balance of texture and taste. Ready in under an hour, thanks to their simple preparation, these protein-loaded delights make an excellent choice for a healthy appetizer, dinner, or even meal prep. Serve them hot right out of the pan, and don’t forget your favorite dipping sauce for an added burst of flavor! Whether you're looking for a high-protein snack or a crowd-pleasing recipe, these mouthwatering dumplings are a must-try.
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Recipe Information
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
Instructions
Crumble the firm tofu into a mixing bowl, ensuring to break it up into small pieces.
Finely chop the green onions and mince the garlic cloves. Grate the ginger.
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.
Mix all the ingredients together thoroughly until well combined to form the dumpling filling.
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.
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.
Heat the vegetable oil in a large skillet over medium-high heat until shimmering.
Carefully arrange the dumplings in a single layer in the skillet, making sure they don't touch.
Fry the dumplings for about 2-3 minutes or until the bottoms are golden brown.
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.
Remove the lid and allow any remaining water to evaporate, continue cooking for another minute to recrisp the bottoms.
Transfer the dumplings to a serving plate and enjoy them hot, perhaps with some soy sauce or your favorite dipping sauce.
Nutrition Facts
Calories |
4385 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.1 g | 140% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 32.8 g | ||
| Cholesterol | 408 mg | 136% | |
| Sodium | 6244 mg | 271% | |
| Total Carbohydrate | 728.9 g | 265% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 2.2 g | ||
| Protein | 165.5 g | 331% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 510 mg | 39% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 2538 mg | 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.
