The filling is wrapped in dough, and then the dough is cooked. This is how dumplings are made. The dough that is used is typically made from salt, water, flour, and fat. The fillings that are found inside dumplings vary as there are many ingredients that can go into them, such as meats, vegetables, and spices. The truth of the matter is that dumplings are a good source of soluble fiber, which is a type of fiber that dissolves in water.
Chicken dumplings are a beloved comfort food for many. The pillowy dough wrapped around seasoned chicken filling makes for a warm, hearty meal. But with their reputation as a decadent dish it’s reasonable to ask – are chicken dumplings healthy? Let’s take a comprehensive look at the nutritional value, ingredients, and preparation methods to find out.
A Breakdown of Chicken Dumpling Nutrition
The nutritional value of chicken dumplings can vary greatly depending on how they are made Here is a typical nutritional breakdown for 6 boiled chicken and vegetable dumplings (about 1 serving)
- Calories: 230
- Fat: 6g
- Saturated Fat: 2g
- Cholesterol: 55mg
- Sodium: 470mg
- Carbohydrates: 31g
- Fiber: 2g
- Protein: 12g
Chicken dumplings provide a good amount of protein, around 25% of the recommended daily value. The carbohydrate content is moderate, and much of this comes from the dumpling wrapper. Fiber is low since dumplings typically don’t contain many veggies. Sodium can vary depending on added salt. Overall, the nutrition stats are reasonable for a single serving.
Healthy Ingredients = Healthy Dumplings
When it comes to healthy cooking, ingredients are key. Some easy ingredient swaps can make chicken dumplings more nutritious
-
Use lean ground chicken. Opt for ground breast meat over fattier thigh or leg meat.
-
Load up on veggies. Add plenty of shredded veggies like carrot, zucchini or cabbage into the filling.
-
Choose whole wheat dough. White flour doesn’t have as much fiber as whole wheat or whole grain flour.
-
Flavor with herbs and spices. Garlic, ginger, scallions and cilantro pack extra nutrients.
-
Use low-sodium soy sauce. A touch of soy sauce adds flavor without excess sodium.
Cooking Methods for Healthy Chicken Dumplings
Steaming and boiling are the best cooking methods for healthy dumplings. These moist-heat methods allow dumplings to cook through without requiring any added fat.
Baking chicken dumplings in the oven is another good option. Baking gives them a comforting, homemade flavor. Be sure to place them on a parchment-lined pan and avoid any butters or oils.
Pan-frying can also work in moderation. Use just a spritz of oil to lightly brown the dumplings. Deep-frying is difficult to do healthfully and is best avoided.
Healthy Ways to Enjoy Chicken Dumplings
While chicken dumplings themselves can be nutritious, what you pair them with also matters. Here are some healthy serving suggestions:
-
Make a vegetable noodle soup topped with chicken dumplings
-
Serve boiled dumplings with roasted broccoli and brown rice
-
Garnish dumplings with sliced scallions, chili oil and a wedge of lime
-
Enjoy in a veggie-packed wonton soup with bok choy and mushrooms
Are Chicken Dumplings Healthy: The Bottom Line
Chicken dumplings can be a nutritious choice when made with lean meats, lots of vegetables and whole grain wrappers. Opting for steaming, boiling or baking instead of frying also boosts the health factor. Enjoying dumplings in moderation as part of an overall balanced diet is the healthiest approach. So savor a few dumplings next time a craving strikes! With wholesome ingredients and smart preparation, chicken dumplings can be a delicious part of an eating plan.
Crunching the Numbers
A single steamed dumpling comes out to 37 grams which contains 41. 8% calories. That breaks down into 1. 7g of fat, 4. 1g of carbs, 0. 4g of fiber, and 2. 5g of protein. For someone that indulges on two dumplings they are looking at: 12 to 22 grams of carbs. Steamed or boiled dumplings are healthy options, but do not forget about your fillings and serving sizes as well. One of the more popular options when it comes to dumplings are meat filled ones. Now there are many options of dumplings especially when it comes to fillings and how they are cooked. For example there are vegetable dumplings where you can still meet your nutritional needs while still keeping the calories low.
The consensus is that dumplings carry a whole lot of micronutrients and are typically healthy options.
As we were going over before, what is inside your dumplings are what make up the benefits. Dumplings are well known for their wide range of fillings. Such as onions, chives, Chinese radishes, ginger, and even celery. Lets go over the benefits of each one:
- Chinese radishes are a great way to get folic acid, vitamin C, and potassium. In fact, they may help prevent cancer! Radishes have been used for a long time to treat liver problems.
- Onions: They have a lot of fiber, chromium, biotin, vitamin B6 and C. Studies have shown onion extract decreases blood lipid levels.
- It has been shown that ginger is very good at relieving the symptoms of stomach problems. It is also a great remedy to kick motion sickness.
- Chives: Offer allicin content which contributes to cholesterol management. One more good thing about chives is that they help lower blood pressure and blood clots.
- Celery: Just like chives, celery can help lower blood pressure. While the juices in the celery will help keep the pH level steady and neutralize acidity,
Just like anything else dumplings are a great source of food and nutrition when taking moderation in mind. They can even offer health benefits with their fillings and multiple options. There are many different types of dumplings ranging from fillings, spices, and even how they are cooked. Anything from vegetable dumplings to a meat based filling of pork or chicken. Culture of course plays a role in how dumplings are prepared and made. For example, The Dumpling School offers traditional Taiwanese dumpling dishes.
Why I eat frozen dumplings
FAQ
Are dumplings healthy for weight loss?
Dumplings can be part of a healthy weight loss plan when prepared and consumed mindfully. Their nutritional value varies greatly depending on the ingredients and cooking method. Steamed or boiled dumplings with lean protein and plenty of vegetables can be a nutritious and filling option. However, fried dumplings or those with high-fat fillings can be high in calories and unhealthy fats.
Are chicken dumplings healthy to eat?
The consensus is that dumplings carry a whole lot of micronutrients and are typically healthy options.
Are dumplings considered unhealthy?
Dumplings are usually very healthy to eat. They offer a wide variety of ingredients that add plenty of micronutrients. Sep 15, 2022.
What kind of dumplings are healthy?
When comparing steamed, boiled, and fried dumplings, the general consensus is that steamed dumplings are the healthiest option, followed closely by boiled dumplings. Here’s a breakdown of each method: Steamed Dumplings: – Health Benefits: Steaming retains more nutrients compared to boiling and frying.