Chicken Dumplings with Chickpea-Tomato Sauce

Chicken Dumplings with Chickpea-Tomato Sauce | Food & Nutrition Magazine | Volume 9, Issue 2
Photography by David Raine | Food styling by Christina Zerkis | Prop styling by Michelle Wilkinson

Inspired by the traditional Afghan dish Munthoo or Mantu, this version lowers total fat by reducing the amount of oil and using ground chicken instead of beef. Cilantro is removed in favor of more mint, and using canned chickpeas provides a faster cook time.

SERVINGS: 6
SERVING SIZE: 6 dumplings (126 grams), 2? tablespoons yogurt (40 grams), ? cup chickpea sauce (68 grams)
PREP TIME: 45 minutes
COOKING TIME: 30 minutes

Ingredients
Dumpling

  • 1 tablespoon (13 milliliters) canola oil
  • 1 pound ground chicken
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon ground black pepper
  • 1 teaspoon kosher salt
  • 1 teaspoon turmeric
  • 36 wonton wraps

Yogurt Sauce

  • 1 cup plain nonfat Greek yogurt
  • 1 teaspoon dried mint
  • 1 clove garlic, grated
  • ? teaspoon kosher salt

Chickpea-Tomato Sauce

  • 1 tablespoon (13 milliliters) canola oil
  • 1 yellow onion, diced
  • 2 teaspoons turmeric
  • 1 tablespoon coriander
  • 1 tablespoon cumin
  • 1 teaspoon kosher salt
  • 1 teaspoon chili powder
  • 1 8-ounce can no-salt-added tomato sauce
  • 1 15.5-ounce can chickpeas, drained and rinsed
  • ? cup fresh mint, chopped

Instructions

  1. To make dumplings, heat oil in large skillet over medium-high heat.
  2. Add chicken and cook 5 minutes, breaking apart until no longer pink.
  3. Add onion and sauté 3 to 4 minutes until translucent.
  4. Add garlic and cook 30 seconds.
  5. Add pepper, salt and turmeric and cook 30 seconds.
  6. Add 2 tablespoons water and scrape any brown bits. Set aside in bowl to cool.
  7. Wet outer edges of a wonton wrapper. Place 1 tablespoon chicken mixture in the center.
  8. Fold paper over into a semicircle and seal edge with water, pressing firm to close. Repeat with wontons until all filling is used.
  9. Fill a small pot halfway with water and heat to simmer.
  10. Place dumplings in stackable bamboo steamer baskets that fit over pot and cover. Cook 15 minutes and repeat with remaining dumplings.
  11. Meanwhile, make yogurt sauce by mixing yogurt, mint, garlic and salt in a bowl. Set aside.
  12. To make chickpea-tomato sauce, heat oil in small pot over medium-high heat.
  13. Add onion and sauté 5 minutes or until translucent.
  14. Add turmeric, coriander, cumin, salt and chili powder and cook 30 seconds.
  15. Stir in tomato sauce and chickpeas. Bring to boil, then lower heat to simmer, cooking 15 minutes.
  16. To serve, spread 2? tablespoons yogurt sauce evenly on plate. Place 6 dumplings on top, then top with ? cup chickpea-tomato sauce and 1 tablespoon mint. Repeat with remaining servings.

NUTRITION PER SERVING: 393 calories, 13g total fat, 2g saturated fat, 71mg cholesterol, 693mg sodium, 46g carbohydrate, 5g fiber, 6g sugar, 25g protein, 750mg potassium, 287mg phosphorus

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Abbie Gellman
Abbie Gellman, MS, RD, CDN, is a New York City-based registered dietitian and chef. Check out her site and blog ChefAbbieGellman.com and connect with her on Facebook, Instagram, and LinkedIn.