healthy recipe

Pumpkin Dumplings Served with Thick Tasty Sauce

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Voluminous pumpkin dish.

Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
165Kcal
1g
9g
20mg
1.2g
0.8
4.9g
*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.


Ingredients

Ingredients Serves 4 seasonings Serves 4
pumpkin
minced chicken (breast)
ginger root
green peppers
Seasoned stock
 sugar
 mirin
 soy sauce
 stock
Potato starch dissolved in water
 potato starch
 water
600g
100g
25g
12

 1/2 tablespoon
 2 teaspoons
 2 tablespoons
 2 cups

 1 teaspoon
 1 teaspoon

Japanese mustard
-


Procedure

Remove the seeds and core from the pumpkin. Remove the skin at places and cut into bite-size pieces. Cut the ginger root into needle-thin sticks.
Combine the ingredients for the seasoned stock in a pan and bring to a boil. Add the pumpkin, cover and cook over medium heat. After the pumpkin becomes tender, remove from the pan. Save the seasoned stock.
Quarter the pumpkin. Place one portion on a plastic wrap and squash it. Put some Japanese mustard in the center and form a dumpling. Wrap each with plastic wrap and twist. Repeat the same procedure 3 more times to make 4 dumplings in total.
Make a slice lengthwise on each green pepper, pierce them with skewers and grill over an open fire.
To prepare the sauce, bring the remaining seasoned stock to a boil, add the minced chicken and cook while separating with chopsticks. Skim the scum and grease off the surface. Stir in the potato starch and water mixture to thicken the sauce.
Place the dumplings in serving dishes and pour the sauce over each. Add the green peppers on the side. Top the dumplings with the ginger root.

Preparing the pumpkin
1. Scrape the seeds and core off the pumpkin, using a spoon. Pumpkins with darker color contain more β-carotin.
2. Using a knife, remove the skin at places so that the pumpkin can season well. Be careful not to remove too much skin because pumpkin breaks into pieces while cooking, which makes it difficult to form dumplings.


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