Ep 6: Diet Smart – Protein Blanket Dumplings 🥟🔥
Recipe 👇
Soak ⅓ cup soya chunks in hot water for 10 minutes. Squeeze really well and mince.
In a bowl, mix soya mince + 100 g low-fat paneer (crumbled) + grated carrot + chopped onion + chopped capsicum + minced garlic + spring onion greens.
Add 1.5 tbsp schezwan sauce, salt, pepper and ½ tsp kitchen king masala. Mix everything well.
Grease a pan lightly with oil and scoop small portions of the mixture directly onto the pan to form dumpling bases. Cook for 30 seconds on low flame.
Cut 1 big rice paper into small squares (momo wrapper size) and dip each piece in water for 15–20 seconds.
Place the softened rice paper over each dumpling like a blanket.
Turn on the heat, add 2 tbsp water + 1 tbsp soy sauce, cover and cook for 3–4 minutes till the rice paper becomes tight, glossy and slightly crisp at the edges.
Finish with chilli oil drops + spring onion greens and serve immediately.
🧮 Macros (full portion – 9 dumplings):
Calories: ~450–470 kcal
Protein: ~37–38 g 💪
Carbs: ~34–36 g
Fats: ~13–14 g
Fiber: ~10–12 g
High protein, low fat and that viral blanket texture… crispy outside, soft inside.
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[high protein recipes, soya chunks recipes, healthy snacks, low calorie recipes, viral recipes, diet smart series, mad over food]