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Healthy Pot Stickers Recipe
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!
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
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)
- Use a knife or a mini-chopper to mince the bacon, onion and zuchinni. Put in bowl and mix together.
- 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)
- 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.
- 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.
- 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).
- 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.
- 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.
- For softer pot stickers: Add another 1/4 cup broth and cover the pan. The skins will absorb the broth and expand.
- 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 TonsClick thumbnail to view full-size
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:
- 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).
- 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.
- 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.
- Drain on paper towels and serve warm with dipping sauce.
|Serving size: 1 pot sticker|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 3 g||1%|
|Sugar 0 g|
|Fiber 1 g||4%|
|Protein 1 g||2%|
|Cholesterol 3 mg||1%|
|* 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 StickersClick thumbnail to view full-size
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:
- 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.
- Put in freezer for about 20 minutes or until frozen solid.
- Take them out of the freezer and pop them off the cutting board or foil. Put them in a plastic bag and seal it.
- 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:
- 1/4 cup soy sauce
- 1/4 cup rice vinegar
- 1 TB brown sugar
- 1 tea. sesame oil
- 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:
- Sweet and Sour Sauce.
- Panda Express Orange Sauce.
- Teriyaki Sauce
- Soy Sauce
- 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:
- red bell pepper
- bean sprouts
- carrots (not too many of these since they tend to overpower the flavor)
- water chestnuts
- bamboo shoots
- bok choy
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!