Potstickers for Salads, Soups, and Sides

Crescent Potstickers for Salads, Soups, and Sides
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 77
Fat 4g
Carbs 6g
Protein 5g
View All
Total Time 30 min
Prep 15 min, Cook 15 min
Servings 10 (1 potsticker each)

Potstickers are usually dipped in a soy sauce-based dipping sauce. You can do that with this IBS-friendly version, or you could use them to top your soups and salads with a bit of flavorful protein.

These potstickers are made with rice paper, made from tapioca and rice flour, two ingredients lower in FODMAPs than the wheat-based wonton wrappers traditionally used and thus less likely to trigger IBS symptoms. The turkey and carrot mixture is cooked with a small amount of soy sauce. Although soy sauce does have a bit of wheat in it, small amounts of wheat are usually well tolerated, so enjoy!

Ingredients

  • 1/2 pound 85% lean ground turkey
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground turmeric
  • 1 tablespoon low-sodium soy sauce
  • 1/4 cup carrot, grated
  • pinch red pepper flakes (less than 1/8 teaspoon, optional)
  • 1/2 tablespoon neutral oil (like canola or grapeseed oil)
  • 5 rice paper sheets
  • 1 tablespoon toasted sesame seeds (optional)

Preparation

1. In a small bowl combine the ground turkey, salt, pepper, turmeric, soy sauce, carrot, and optional red pepper flakes. Don't be afraid to use your hands to mix all the flavors together well.

2. Heat the oil in a pan over medium heat and add the mixture. Sauté the mixture until the turkey is cooked through, about 7-10 minutes. Remove from heat and set aside.

3. Fill a large bowl with warm water. Gently take one of the rice paper sheets and dip into the bowl, then place on your working surface.

Run a sharp knife down the middle to split in two. Place about a tablespoon and a half of the cooked turkey in the center and fold the edges of the rice paper in, then roll.

4. Using the same greased pan you used for cooking the turkey, gently sear each rolled potsticker on each side, about 45 seconds to 1 minute. Sprinkle with sesame seeds and incorporate into your favorite dish.

Ingredient Variations and Substitutions

Compared to red meat, turkey is a leaner choice for filling, but tofu and chicken also work well. Of the three, note that tofu is lowest in calories, about a third of the amount that is in ground turkey. It also provides slightly less than a third of protein, but does have a heaping 43 percent daily value of calcium in just half a cup.

You can swap out the shredded carrot for another shredded vegetable, like zucchini, parsnips, or even sweet potato. Sweet potatoes are IBS-friendly in servings of up to one-half cup in a single sitting.

Cooking and Serving Tips

There are three ways to enjoy these stuffed rice paper potstickers: Enjoy them on their own as a side, top your salad with them for some added protein, or throw a few into a steaming hot bowl of soup.

If you're throwing a get together, arrange these around a dipping sauce. You can shape them into triangles or squares for easier grabbing.

Nutrition Facts
Servings: 10 (1 potsticker each)
Amount per serving  
Calories 77
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 16mg 5%
Sodium 153mg 7%
Total Carbohydrate 6g 2%
Dietary Fiber 0g 0%
Total Sugars 0g  
Includes 0g Added Sugars 0%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 11mg 1%
Iron 0mg 0%
Potassium 68mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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