Friday, March 3, 2017

Put Your Best Fork Forward, Making Calories Count

Dumplings sound like such filling food, but I made just the right amount for my spouse and I.  The filling is a simple shrimp, scallop, ginger and shallot mix, only 3 each shrimp and 2 scallops per serving.  The dumplings are steamed.
 
The broth of my soup is made by simmering the tails and peels of the shrimp, then straining before adding the remaining ingredients.  Nutrient rich carrots, spinach and red, yellow peppers add vital vitamins and minerals.

Seafood Dumplings

(6 Dumplings-2 Servings)

Mix 4 tablespoon flour with water.  Stir with a wooden spoon until mix forms a ball.  Add 3 tablespoon more flour.  On a floured surface, knead dough for 4 minutes.  Place in a floured bowl.  Cover with plastic wrap.  Allow to rest 30 minutes.
10 tablespoon flour
4-5 tablespoon boiling water 
Divide dough in 6 pieces.  On a floured surface, flatten each piece and roll to a thin circle, about 4 inches in diameter.

In food processor, combine garlic, seafood, celery, shallots and seasoning. 
2 cloves garlic     
6 jumbo shrimp, tail on
4 scallops
2 tablespoon celery with leaves
1/2 teaspoon grated fresh ginger
18 teaspoon black pepper
1/8 teaspoon salt
2 tablespoon shallots


Fill each dough circle with 1 tablespoon seafood mix. Bring ends together.  With floured fingers, pinch dough together. 

Line bamboo steamer with cabbage leaves.  Place dumplings on leaves.  Place steamer tray in a pan filled with 1 inch of simmering water.  Place cover on bamboo steamer.  Cover pan with another lid.  Steam for 8 minutes.

Serve 3 each in a bowl of soup.

Chinese Soup 

(Serves 2)

Simmer shrimp tails and shells in water for 10 minutes.
2 cups water
Shrimp tails and shells
Strain tails and shells and discard, reserving broth.


Saute carrots, shallots and ginger in sesame oil.
3/4 cup peeled and chopped carrots
1/4 cup shallots, minced
1/2 teaspoon fresh ginger, grated
1 teaspoon sesame oil

Return seafood broth to pot.  Add chicken broth, soy sauce and spice.  Bring to a medium boil.  Heat for 10 minutes.
2 cups low sodium chicken
2 tablespoon reduced sodium soy sauce
1/8 teaspoon 5-spice powder
Add peppers and spinach.  Stir until spinach wilts.
2 mini sweet peppers, seeded and cut in rings
3/4 cup spinach leaves 

I buy seafood with the MSC (sustainable stamp).  The seafood choice is a good alternative and portions are small.  I also compost all fresh vegetable peels and stems. The carrots were grown locally.  For tonight's dinner, we had no waste.

 
 

 



 
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