Cook Smart for a Healthy Heart, Reader's Digest Canada
These Chinese dumplings have a chicken filling, which is lighter than the traditional pork mixture. Wonton wrappers, sold in most supermarkets, can be used. Serve these dim sum with dipping sauce as the starter for a multi-course Chinese meal.
Mix together the water chestnuts, green onions, coriander, soy sauce and sesame oil. Add the chicken, sugar, ginger, garlic and mushrooms. Stir in the cornstarch and the cayenne pepper and mix well. Cook a small spoonful of the chicken mixture in a frying pan, then taste it to check the seasoning.
Dust a plate with cornstarch. Place about 1 teaspoon of filling on the middle of a wonton wrapper. Dampen the wrapper slightly just around the filling. Gather up the wrapper, pinching it around the filling to form a cup, open at the top and with “frilly” edges. Set aside on the plate, and fill the remaining wrappers.
Line a multi-layered steamer with the bok choy or spinach. Stand the dim sum on the leaves and steam over rapidly boiling water for about 8–10 minutes. Serve the dim sum hot with the bok choy, and with the ingredients for the dipping sauce in individual bowls so that diners can mix them together to make a sauce to their own taste.
Per serving: 340 calories, 18 g protein, 13 g total fat, 3 g saturated fat, 47 mg cholesterol, 38 g total carbohydrate, 5 g sugars, 3 g fibre, 503 mg sodium
Garlic, onions, leeks and chives contain allicin, which has antifungal and antibiotic properties. Garlic also contains other compounds that have been shown in animal studies to inactivate carcinogens and suppress the growth of tumours.