Hand-Hacked Pot Stickers
1 cup chopped napa (Chinese) cabbage
1 cup chopped spinach
1/4 cup minced green onions
1 tablespoon low-sodium soy sauce
1 teaspoon minced peeled fresh ginger
1/2 teaspoon dark sesame oil
Dash of white pepper
3 garlic cloves, minced
1/3 pound lean ground pork suppose this could be left out
1/4 pound peeled and deveined shrimp, chopped
24 round wonton wrappers or gyoza skins
1 tablespoon canola oil, divided
2 cups fat-free, less-sodium chicken broth, divided
Green onion strips (optional)
Combine first 10 ingredients in a bowl. Working with 1 wonton wrapper at a time (cover the remaining wrappers with a damp towel to prevent drying), spoon about 1 heaping teaspoon filling into the center of each wrapper. Moisten edges of wrapper with water. Fold in half, pinching the edges together to seal. Holding the sealed edges of the pot sticker between the thumb and first two fingers of each hand, form 3 to 4 pleats along the seal. Place dumpling, seam side up, on a platter. Repeat with remaining filling and wrappers to form 24 pot stickers.
Heat 1 1/2 teaspoons canola oil in a large nonstick skillet.
Arrange 12 pot stickers, seam sides up, in pan, and cook for 30 seconds or until browned. Add 1 cup of chicken broth to pan; cover and cook 5 minutes. Uncover and cook about 1 minute or until liquid evaporates. Remove the pot stickers from pan; cover and keep warm. Repeat procedure with the remaining 1 1/2 teaspoons canola oil, 12 pot stickers, and 1 cup of broth. Garnish with green onion strips, if desired. Serve immediately.
Yield: 8 servings (serving size: 3 pot stickers)
CALORIES 150(27% from fat); FAT 4.5g (sat 1g,mono 1.3g,poly 0.9g); PROTEIN 11.1g; CHOLESTEROL 45mg; CALCIUM 43mg; SODIUM 346mg; FIBER 1g; IRON 1.7mg; CARBOHYDRATE 15.7g
Cooking Light, SEPTEMBER 2005
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!