Dumplings

dumplins

For those who miss dumplings and noodles, here ya go!  Only took me 4 years to develop these! This one’s for you Dano!  :)

When you can’t have flour, it’s really really hard to make dumplings that will hold together during cooking. I’ve used almond flour, coconut flour, flax meal and a variety of alternate flours.  You name it and I’ve probably tried that alternate flour to make a dumpling.  This is no easy low-carb feat.  I wanted a similar taste and similar mouth feel as the dumplings I made before my low-carbing days.  All attempts thus far have been mediocre, at best.

Somewhere on the net a year or so ago, on some forum (probably Low Carb Friends, but not sure), someone mentioned they made dumplings with glucomannan powder.  Not being at all familiar with this product, I ordered some from Netrition.com and began to experiment.  Its gel-like, fibrous qualities lend themselves to a dumpling, providing structure and texture.  It is also useful for thickening gravies, sauces and puddings.  I’ve even found a tad of this stuff enhances low-carb cake, cookie and bread baking results, both in volume and texture.  I’d love to give credit to my inspiration on this recipe, but I must admit I failed to write down the name of the person who’s ingenious idea this really was.  But I’m thankful they triggered off some experimentation that has paid off!

If you’re not familiar with glucomannan powder, it comes from the Konjac tuber, and is used to make shirataki noodles seen in Asian menus.   It can be used as a binding agent in some recipes.  It is virtually a zero carb food, in that the fiber content is so high, it virtually negates the few carbs it contains as fiber is indigestible and passes right out of the system with zero blood sugar impact.   Most importantly, glucomannan adds the structure and elasticity needed for dumplings and noodles.  So I began experimenting.

I’m getting more comfortable using this tricky ingredient and have finally come up with a “dumpling” that feels and almost tastes like my dumplings of old.  This will now be my go-to low-carb dumpling recipe.  As you can see in the pic above, they hold together nicely during very gentle simmering (unlike all previous attempts), and the gluc powder also slightly releases in to the broth to thicken it as well!  NICE!

These were the best low-carb chicken and dumplings I’ve had in 4 years!  My husband gave these dumplings two thumbs up today, and he’s pretty picky.  They don’t have much taste, but pick up the flavor of whatever broth you cook them in.  The carb count for these dumplings is simply amazing!  Guilt free dumplings at last!!  YAAAAAAY!

The recipe posted elsewhere on my site for chicken and dumplings is good, don’t get me wrong.  But you have to bake the rolls separately for that recipe.   With this dumpling recipe, I can stir the ingredients together, drop them into the broth, and the dumplings are simmering immediately!  Much easier!  And you regular readers know I’m really in to EASY cooking.

These made up smaller work nicely in  soups and I have made small, oblong shapes for marvelous gnocchi served in rich cream sauces.  Some more adventurous cooks at Low Carb Friends forums are even using pasta extruders and coming up with all kinds of noodle shapes for this dough!  But I don’t own an extruder and probably wouldn’t go to that much trouble for noodles.  Just being very honest.  I’m a lazy cook. :)

These dumplings are not suitable until the grains rung of the Atkins OWL ladder due to the oat fiber, but omitting it is just not an option for good results.   I’m very proud to have developed a dumpling recipe that many who have tried freely admit fills a dumpling/noodle void in their low-carb lifestyles.  :)  This recipe isn’t 100% gluten-free and thus does not appear in Jennifer Eloff’s wonderful Low Carbing Among Friends cookbooks.  You’ll find many tasty and easy to cook recipes in her cookbooks any hostess would be happy to serve to family or guests. Click here for a photo preview of some of those tasty dishes here:  LCAF Cookbook Facebook Page.  Order your 5-volume set TODAY! (also available individually) from Amazon or: here

INGREDIENTS:

3/4 tsp. baking powder

1½ T. glucomannan powder (Konjac powder)

1½ T. oat fiber (For gluten-free version, try substituting oat flour ground from 100% gluten-free oats.  Carbs will be slightly higher.)

1/8 tsp. salt

¼ c. +2 T. water

1 extra large or jumbo egg, beaten

If you prefer a firmer dumpling, either reduce the baking powder to 1/2 tsp or add 1/2 tsp. coconut flour to the dry ingredients.  I cooked one batch using coconut flour and it did have this effect.  But I prefer softer dumplings so I make mine as written above.

VARIATION:  Add 1-2 T. finely chopped parsley to the dry ingredients

DIRECTIONS:   Beat the egg in a small bowl with a fork.  Add the water and beat until well blended.  On a paper plate or in another bowl, mix the dry ingredients well.  Slowly sprinkle the dry ingredients into the wet, stirring with a fork or whisk.  Switching to a rubber spatula, stir and begin to fold the slowly thickening mixture over and over itself until it is a contiguous batter and eventually turns into a thick, almost dry dough.  I let mine sit by the stove 2-3 minutes.  Then, using a teaspoon, dip 3/4″-1″ dollops of the dough into your palm.  This step is important:  roll them gently in your palms into a ball shape.  I set the balls on my counter or a silicone sheet until all are made.  If you just drop them directly into the broth from the spoon without rolling, they tend to fall apart in the broth during cooking, invariably.  Or using your hands, roll the dough into ropes on plastic wrap and cut into short lengths for gnocchi, if that’s your pleasure.

Drop the dumplings/gnocchi into boiling broth or soup.  Cover with tight lid.  Reduce heat immediately to medium.  This is IMPORTANT, as you don’t want to “rough up” these delicate babies. From the time you cover the pot, set timer for exactly 10 minutes for dumplings (8 minutes for gnocchi).  I like to remove chicken, meat or large chunks of vegetables to a platter while the dumplings are simmering to allow ample room for the dumplings to rise and swell up. DO NOT LIFT THE LID or disturb the pot during cooking.  After 10 minutes  (8 minutes for gnocchi), lift the lid and VOILA!!  They’re done!  You may have to thicken the stock further depending on your personal preference, but the dumplings themselves usually take care of thickening.

NUTRITIONAL INFO:  Makes 12 medium-large 1½” dumplings (24 gnocchi), each contains:  (halve the numbers for each gnocchi)

7.17 calories

.49 g  fat

1.38 g  carbs, 1.29 g  fiber, .1 g  NET CARBS  (hardly worth counting :) )

.61 g  protein

55 mg sodium

About these ads

76 comments on “Dumplings

  1. you lose me on all your recipes that use oat flour or any other that cause blood sugar rises! Darn sounded good until I read that.

    • Well, I can understand if you have a delicate blood sugar balance. I personally don’t. But I have not in 4 years of trials on dumplings been able to create a successful or edible dumpling with any of the alternate “flours” like coconut, almond or nut meals that didn’t disintegrate in the broth they were cooked in. And the amounts I use in my recipes are truly very tiny amounts. I’d be surprised such small amounts would impact BG levels very much.

    • I don’t get what you are saying. The first recommended oat-based ingredient is the oat FIBER…with the option of subbing oat FLOUR instead. I am diabetic and I use the oat fiber with no issues. This really is not confusing at all. Thanks for all you do Peggy! :)

      • Oat flour is what Celiac’s and gluten-free readers must use to be 100% gluten-free. You see, both products are grain-based, but only certifies gluten-free oats are gluten-free. Oat fiber is not yet produced as 100% gluten-free. So for those that are diagnosed Celiac or gluten-free, they cannot use oat fiber. They can eat Certified 100% gluten-free oats, ground down to a powder. That is why I recommend them for those folks.

  2. Pegg you said you could substitute oat flour for the oat fiber. That may be what she is referring to. That is what I was planning since you mentioned the substitution. So can we NOT use the oat fiber?

    • Tracy, I think that’s a possible substitution for Celiacs and gluten-free people. But both products are grain-based. So that substitution won’t work for someone who is merely avoiding grains. It’s important to know that oat fiber is NOT produced (to my knowledge) certified 100% gluten-free. One can however obtain certified 100% gluten-free whole oats, to be used ground fine or left whole. So that’s why I recommend that substitution for those that are truly Celiac or must/want to eat gluten-free for other reasons. I just know of no other possibilities that will bring a flour-y taste. I personally haven’t tried the oat flour, but feel certain it will work in this recipe.

  3. Has anyone tried substituting psyllium husk powder for the oat fiber? I am grain free and trying to figure out how to work around this ingredient in several recipes.

    • I personally don’t think any substitutions will work in this particular recipe. But that said, I really don’t know the answer to your question definitively, as I’ve not tried any other ingredients. Took me 4 years of trials to develop THIS line-up that was finally successful. You’d just have to experiment with psyllium and see what happens, guessing on the amount to start out with. Expect some failures though, as I had many to achieve THIS recipe.

    • Googling will tell you specifically, but it is pure fiber from a tuber. It has the quality to swell in moisture. It is tasteless (takes ont he flavor of sauces around it), it is calorieless and carb free. Nothing can be substituted for it in this recipe.

    • That’s exactly how I make it, blending or processing them as fine as I can get them. A processor works better, but small amounts at a time do OK in a blender. :)

    • Janice, I was not paying close enough attention to your question when I replied earlier. This recipe calls for oat FIBER, not oat FLOUR. Two totally different things. Not sure oat flour will work the same in this recipe. But you can TRY using oat flour and see what happens. Sorry I was just answering your literal question about oat flour without thinking. I do make oat flour from oats. But I have to order oat fiber on-line, from Netrition or Honeyvillegrains.com. I was at the hospital all morning with DH who was having a heart procedure done and didn’t get much sleep last night. Sorry about not noticing you were misstating the ingredient and clarifying that earlier.

      • Pegg you said you could substitute oat flour for the oat fiber. That may be what she is referring to. That is what I was planning since you mentioned the substitution. So can we NOT use the oat fiber?
        (sorry duplicate post)

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s