For those who miss dumplings and noodles, here ya go! Only took me 4 years!
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 any hostess would be happy to serve to family or guests in her cookbooks. Check out some of those tasty dishes here: LCAF Cookbook Facebook Page.
3/4 tsp. baking powder
1½ T. glucomannan powder (Konjac powder)
1½ T. oat fiber (NOT certified gluten-free)
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 slightly into a ball shape. 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 gently simmering broth or soup and cover. Reduce heat to medium-low. 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 (only 8 minutes for small 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 this 10 minutes. After 10 minutes, 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 for you.
NUTRITIONAL INFO: Makes 12 medium-large 1½” dumplings, each contains:
.49 g fat
1.38 g carbs, 1.29 g fiber, .1 g NET CARBS
.61 g protein
55 mg sodium
6.5 mg potassium