Camilla Caton’s recipe for low-carb, high-protein cabbage dumplings is the perfect low-carb substitute for wonton wrappers on a PSMF diet. The little dumplings fry up quickly and make it so easy to keep on track!
Lean chicken breast provides the majority of the energy and protein in this recipe, as well as niacin, vitamin B6, choline, phosphorus, and selenium. Spinach and cabbage add folate, vitamins A, C, and K1, as well as a variety of minerals.
The egg white adds protein to the dish, and the soy sauce, sesame oil, ginger, coriander, and lemongrass give it the signature Asian flavour.
Scorecard
- Diet Quality Score = 87%
- Satiety Index Score = 75%
- Protein % = 58%
- P:E ratio = 2.8
Macros
One serving provides 273 calories, 39 g of protein, 7 g of fat, and 7 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 10
- 800 g (1 small head or 28 oz) cabbage
- 1100 g (38 oz) chicken breast (skinless)
- 1 cup (250 g) egg white
- ½ cup (2 oz) coconut four
- 500 g (17 oz) spinach
- 2 tbsp soy sauce
- 2 tsp sesame oil
- 200 g (7 oz) scallions
- 40 g (1.5 oz) ginger root
- 4 cloves of garlic
- 20 g (0.7 oz) coriander
- 15 g (0.5 oz) lemongrass
Directions
- Combine pork, one green onion, garlic, ginger, cilantro, one tablespoon of soy sauce, and one teaspoon of sesame oil in a medium bowl. Add egg and mix until just combined.
- In a large pot of boiling salted water, blanch cabbage leaves until tender, about 1 minute.
- Cut each cabbage leaf in half lengthwise and remove the core. Place about one tablespoon of pork mixture onto one end of a leaf and roll up tightly, tucking in the sides. Repeat with remaining pork and cabbage.
- In a large skillet over medium heat, heat olive oil. Working in batches, add dumplings, seam side down and cook until golden, about 2 minutes.
- Add 1/4 cup water to the skillet and cover with the lid. Let steam until pork is cooked through, 10 minutes. Repeat with remaining dumplings.
- Combine the remaining 1/3 cup soy sauce, one teaspoon sesame oil, and one green onion in a small bowl.
- Serve dumplings with dipping sauce.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
