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Healthy Pot Stickers Recipe

Updated on December 14, 2017
VirginiaLynne profile image

VirginiaLynne has been experimenting in the kitchen for almost 50 years. She loves to share her recipes, cooking tips, and reviews.

Easy Low Fat Won Tons

My family loves Won Tons and Pot stickers, but we are trying to cut down on fat. So I came up with this recipe which uses no calorie Butter spray. My home made frozen pot stickers are fast snack or addition to any Chinese meal. You can make pork pot stickers, chicken pot stickers or vegetarian pot stickers. Better yet, I also include directions on how to make Low Fat Won Tons and Crab Ragoons. Yummy!

Pot Stickers

Pot Stickers
Pot Stickers | Source

Won Tons from Leftovers

What I especially love about Pot Stickers and Won Tons is that they are something you can make from whatever leftover meat and vegetables you happen to have. Generally, I just look around at what I have left over and mix it together. It takes about 2 cups of minced vegetables and meat to make one package of pot sticker skins. If I don't have enough, then I make the rest of the wrappers with cream cheese for cream cheese won tons. Because I can freeze these, I usually have enough for a second meal later, which saves even more time.

How to Make Pot Stickers

Pot Stickers in Pan.
Pot Stickers in Pan. | Source

Chinese Dumplings

4.5 stars from 2 ratings of Healthy Pot Stickers

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: 54 Pot Stickers

Ingredients for Pot Stickers

  • 8 oz. Turkey Bacon, sausage or lean ham or chicken, chopped or minched
  • 1 (or about 1/2 cup) medium onion, minced
  • 1 (or about 3/4 cup) zuchinni (cabbage, water chestnuts or any other vegetable you have), minced
  • 1 package Pot Sticker or Won Ton Wraps, (square or round)
  • 1 cup chicken or beef broth, (canned or made from dry bouillon)

Instructions

  1. Use a knife or a mini-chopper to mince the bacon, onion and zuchinni. Put in bowl and mix together.
  2. Optional: You can add a dash of soy sauce, sesame oil, dry bouillon, ginger and/or garlic for more flavor (this also adds sodium and a few more calories)
  3. Line pot sticker skins in a row on a flexible cutting board or piece of foil (I usually do 4 rows of 3). Place about 1 teaspoon on the mixture in the middle of each pot sticker skin.
  4. Take a small bowl of water. Use a finger to put a little water on two sides of each pot sticker skin. Fold the pot sticker into a triangle and press down on the edges. Repeat with the remaining pot stickers.
  5. To cook pot stickers: Heat a fry pan on medium. Spray on cooking spray. Put pot stickers in the pan close together but not touching. Fry until they are lightly brown (about 1 minute).
  6. Turn over and fry the other side. Pour on 1/4 cup of broth. It will quickly boil. Turn the pot stickers again to keep them from sticking and let the broth get underneath them.
  7. For firm dumplings: when the broth has boiled into a thick sauce, lift off the pot stickers and serve. These taste great hot or cold. You can add a dipping sauce but they don't really need it.
  8. For softer pot stickers: Add another 1/4 cup broth and cover the pan. The skins will absorb the broth and expand.
  9. For Won Tons: Don't add broth, fry the pot stickers on both sides and add a couple of more sprays of cooking oil to make them crispy.

Low Fat Won Tons

Click thumbnail to view full-size
Pork Won Tons.  Fry on both sides with cooking spray until lightly brown, then add 1/4 cup broth and fry until broth evaporates.Cream Cheese Fried Won Tons.  Fry using cooking spray for a low fat won ton. Cream Cheese Won Tons.  Use low or no fat cream cheese.  Mix 1/2 cream cheese with 1/2 crab for crab ragoons.  Fry with cooking spray instead of oil.
Pork Won Tons.  Fry on both sides with cooking spray until lightly brown, then add 1/4 cup broth and fry until broth evaporates.
Pork Won Tons. Fry on both sides with cooking spray until lightly brown, then add 1/4 cup broth and fry until broth evaporates. | Source
Cream Cheese Fried Won Tons.  Fry using cooking spray for a low fat won ton.
Cream Cheese Fried Won Tons. Fry using cooking spray for a low fat won ton. | Source
Cream Cheese Won Tons.  Use low or no fat cream cheese.  Mix 1/2 cream cheese with 1/2 crab for crab ragoons.  Fry with cooking spray instead of oil.
Cream Cheese Won Tons. Use low or no fat cream cheese. Mix 1/2 cream cheese with 1/2 crab for crab ragoons. Fry with cooking spray instead of oil. | Source

Healthy Won Tons and Crab Ragoons

My family loves won tons as well as pot stickers. You can use the same batch of pot stickers, fresh or frozen to make won tons. The difference is that you don't use any broth and you use a little more cooking spray. Here is how to do it:

  1. Make Won Tons with meat as in the recipe, or else use 1 teaspoon of cream cheese (low or non fat cream cheese has fewer calories). For Crab Ragoons, mix the cream cheese with an equal mixture of crab meat (real or imitation).
  2. Heat fry pan on medium and spray generously with cooking spray. Put Won Tons on pan not quite touching. Spray the tops of the Won tons with cooking spray.
  3. Fry until the Won Tons are lightly brown. Turn and fry the other side. You can spray one more time with cooking spray for a crispier outside.
  4. Drain on paper towels and serve warm with dipping sauce.

Pot Stickers

Nutrition Facts
Serving size: 1 pot sticker
Calories 30
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 3 g1%
Sugar 0 g
Fiber 1 g4%
Protein 1 g2%
Cholesterol 3 mg1%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Frozen Pot Stickers

Click thumbnail to view full-size
Freezing Pot Stickers: Place pot stickers on a pan or chopping board.  Make sure they are not touching.Place Pot Stickers in Freezer for about 20 minutes.Remove pot stickers from freezer when they are frozen solid. Take off of the chopping board and place in bag.  Return to freezer.
Freezing Pot Stickers: Place pot stickers on a pan or chopping board.  Make sure they are not touching.
Freezing Pot Stickers: Place pot stickers on a pan or chopping board. Make sure they are not touching. | Source
Place Pot Stickers in Freezer for about 20 minutes.
Place Pot Stickers in Freezer for about 20 minutes. | Source
Remove pot stickers from freezer when they are frozen solid. Take off of the chopping board and place in bag.  Return to freezer.
Remove pot stickers from freezer when they are frozen solid. Take off of the chopping board and place in bag. Return to freezer. | Source

Freezing Pot Stickers

Frozen Pot stickers are great for a quick appetizer or snack. Usually, I have at least one tray to freeze for later when I make a recipe. Here are the steps to freeze pot stickers:

  1. Place the pot stickers on a plastic cutting board or cookie tray covered with foil or parchment paper. You can place them close together but not touching.
  2. Put in freezer for about 20 minutes or until frozen solid.
  3. Take them out of the freezer and pop them off the cutting board or foil. Put them in a plastic bag and seal it.
  4. To use, cook as above. You can make these into fried won tons or pot stickers. They take just a little longer to cook and you may want to cover the pot stickers with a lid to make sure they do cook through inside.

Home Made Dipping Sauce Recipe

Making your own home made dipping sauce is easy. Mix together the following:

  1. 1/4 cup soy sauce
  2. 1/4 cup rice vinegar
  3. 1 TB brown sugar
  4. 1 tea. sesame oil
  5. optional: 1 TB chopped green onions and 1 tea. sesame seeds.

Pot Stickers Sauces

If you don't have time to make your own sauce, or want a variety of tastes, try one of our other favorite dipping sauces:

  1. Sweet and Sour Sauce.
  2. Panda Express Orange Sauce.
  3. Teriyaki Sauce
  4. Soy Sauce
  5. Mustard (or wasabi) with Soy Sauce

Vegetarian Pot Stickers

While I usually make my Pot Stickers with leftover meat, you don't have to use meat. To make vegetarian pot stickers

1. Mince in a food processor up about 2-3 cups of the following:

  • cabbage
  • onion
  • zucchini
  • red bell pepper
  • bean sprouts
  • mushrooms
  • celery
  • carrots (not too many of these since they tend to overpower the flavor)
  • water chestnuts
  • bamboo shoots
  • bok choy
  • eggplant

2. To help the vegetables stay together better and have better flavor add:

  • 2 Tb. corn starch
  • 1 tea. soy sauce
  • 1 tea. dry bouillon
  • 1/2 tea. sesame oil (optional)

3. Put on the pot sticker skins, seal and fry as described in recipe. These also can be made into won tons, and can be frozen.

Kids Cook Won Tons

My kids have learned to make these Pot Stickers. I usually use the chopper to mince everything together and then my kids make the pot stickers while I'm cooking the rest of dinner. That not only saves time but teaches them valuable cooking skills!

Comments

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    • profile image

      Daniel Tanner 

      4 years ago

      Daniel: This looks really good! I'm going to have to forward this to my mom because she loves pot stickers. Whenever we go to an Asian restaurant she always orders potstickers.

    • VirginiaLynne profile imageAUTHOR

      Virginia Kearney 

      5 years ago from United States

      iguidenetwork--I haven't tried doing fruit won tons--great idea!

    • rfmoran profile image

      Russ Moran - The Write Stuff 

      5 years ago from Long Island, New York

      Excellent hub Virginia. Low fat comfort food - What a concept! I go crazy when I hear a diet guru extolling the virtues of raw carrots - Ho Hum. Voted up and useful.

    • peachpurple profile image

      peachy 

      5 years ago from Home Sweet Home

      i love wanton wraps. Some are cook in soups and fried. I prefer fried, crispy and crunchy. Goes well with chillie sauce. Nice recipe. Will bookmark until i get my wanton wrappers. Voted up

    • iguidenetwork profile image

      iguidenetwork 

      5 years ago from Austin, TX

      Great recipe! And sounds really easy as kids can also make them. I also like your wonderful vegetarian ideas as well.

      I think wonton wrappers are also good for sweets too, particularly with fruits. Like fritters but inside the wrappers. And then dust them with sugar after getting them out of the pan.

      Voted up and useful. :)

    • VirginiaLynne profile imageAUTHOR

      Virginia Kearney 

      5 years ago from United States

      Hi Carol--I usually find them in the fresh vegetables section near the tofu. I live Millonaire Tips idea of using tofu inside the pot stickers--I'm going to try that!

    • carol7777 profile image

      carol stanley 

      5 years ago from Arizona

      I need to find these little wrapper gems. I like the idea you can make them totally vegetarian..though I am not one. Thanks for sharing this. Voting UP and pinning.

    • Millionaire Tips profile image

      Shasta Matova 

      5 years ago from USA

      I found where the store was keeping these wrappers (next to the tofu in the health food section), and they looked so great I bought some. When I was wondering what to do with them. I used tofu crumbles and cabbage and they turned out awesome. It is great to now have additional ingredients I can use to make more. They are a lot of fun and a great change from the usual. Voted up.

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