Crab Dumplings - Slimmed

Health score
6%
Crab Dumplings - Slimmed
55 min.
8
72kcal

Suggestions

Ingredients

  • teaspoon southeast asian fish sauce 
  • cup carrots grated 2 medium carrots
  • large egg white 
  • tablespoon coriander leaves fresh chopped cilantro
  • 1.5 tablespoons coriander leaves fresh chopped cilantro
  • cloves garlic minced
  • 0.3 teaspoon kosher salt 
  • 0.5 tablespoon juice of lime freshly squeezed
  • 0.5 pound lump crab meat picked over
  •  romaine leaves 
  •  scallion white green chopped and
  • tablespoon seasoned rice wine vinegar as needed plus more
  • tablespoon sugar 
  • tablespoon vegetable oil 
  • 0.3 cup water chestnuts chopped
  • 24 2-inch wonton wrappers frozen thawed 3 1/ square
  • 0.3  to with seeds, minced

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Special equipment: 3 1/2-inch round biscuit cutter, bamboo steamer
  2. To make the salad: In a small non-stick skillet, stir together the oil, jalapeno, and garlic. Stir-fry over medium heat until fragrant, about 5 minutes.
  3. Remove the skillet from the heat and add the sugar.
  4. Transfer the mixture to a medium bowl, and cool slightly. Toss the carrot, coriander, lime juice, fish sauce, and scallion together with the jalapeno mixture. Set aside.
  5. To make the dumplings: In a medium bowl, combine the crabmeat, water chestnuts, egg white, 1 tablespoon of vinegar, coriander, and salt.
  6. Lay 6 to 8 wontons out on a work surface. Trim into rounds with the biscuit cutter. Lightly brush the surface of each wrapper with vinegar.
  7. Place a level tablespoon of the crab filling in the center of each wrapper. Gather the wrapper around the filling, in a loosely-pleated open dumpling. The dumpling should be flat on the bottom with about a 1/2-inch of the wrapper unfilled at the top in order to hold the salad after steaming. Repeat until the filling is used up.
  8. Arrange the dumplings about 1/4-inch apart in 2 lettuce leaf-lined bamboo steamers. Fill a wok or pan with enough water to come up to the bottom of the steamer rack, and bring the water to a boil over high heat. Stack the steamers in the pan, cover, and steam the dumplings until the filling is set, about 10 minutes.
  9. Remove the steamer from the pan. Top each dumpling with 1/2 heaping teaspoon of the carrot salad.
  10. Serve immediately in the steamer pan.

Nutrition Facts

Calories72kcal
Protein35.76%
Fat25.16%
Carbs39.08%

Properties

Glycemic Index
40.62
Glycemic Load
1.69
Inflammation Score
-9
Nutrition Score
10.200000135795%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
0.08mg
Luteolin
0.03mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:71.92kcal
3.6%
Fat:2g
3.08%
Saturated Fat:0.3g
1.9%
Carbohydrates:7g
2.33%
Net Carbohydrates:6g
2.18%
Sugar:2.75g
3.05%
Cholesterol:12.18mg
4.06%
Sodium:405.58mg
17.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.41g
12.82%
Vitamin A:3318.65IU
66.37%
Vitamin B12:2.56µg
42.66%
Selenium:12.37µg
17.67%
Vitamin K:16.03µg
15.27%
Copper:0.29mg
14.72%
Zinc:1.83mg
12.19%
Phosphorus:77.67mg
7.77%
Folate:30.08µg
7.52%
Vitamin C:4.82mg
5.84%
Vitamin B6:0.11mg
5.43%
Magnesium:20.5mg
5.12%
Manganese:0.1mg
5%
Potassium:162.23mg
4.64%
Fiber:1.01g
4.03%
Vitamin B3:0.74mg
3.7%
Vitamin B2:0.06mg
3.65%
Vitamin B1:0.05mg
3.23%
Iron:0.54mg
2.98%
Calcium:26.64mg
2.66%
Vitamin E:0.34mg
2.26%
Vitamin B5:0.19mg
1.89%