Heart-Healthy Zongzi (Chinese Rice Dumplings)
Delight your taste buds and nourish your body with these Heart-Healthy Zongzi, a wholesome twist on the traditional Chinese rice dumplings. Made with nutrient-packed brown rice, tender skinless chicken breast, and richly flavored shiitake mushrooms, this lighter version is seasoned with low-sodium soy sauce and a touch of sesame oil for a satisfying yet balanced flavor profile. Wrapped in fragrant bamboo leaves and slow-cooked to perfection, these dumplings capture the essence of classic zongzi with a modern, health-conscious approach. Perfect as a make-ahead snack or meal, these zongzi are not only delicious but also high in fiber, protein, and heart-friendly nutrients. Whether you're embracing a healthier lifestyle or simply exploring traditional Chinese cuisine with a healthy twist, this recipe is sure to impress both your palate and your well-being.
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Ingredients
- 20 pieces Dried bamboo leaves
- 3 cups Brown rice
- 200 grams Skinless chicken breast
- 8 pieces Shiitake mushrooms (fresh or dried)
- 3 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 2 cloves Garlic (minced)
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground white pepper
- 2 cups Water
- 20 pieces Kitchen twine
Directions
Step 1
Wash the bamboo leaves thoroughly under cold water, scrubbing off any dirt. Soak them in hot water for 2 hours to soften, then rinse again and set aside.
Step 2
Rinse the brown rice under running water until the water runs clear. Soak the rice in water for at least 2 hours, then drain.
Step 3
If using dried shiitake mushrooms, soak them in warm water for 30 minutes until softened. Squeeze out excess water and dice them into small pieces.
Step 4
Cut the skinless chicken breast into small cubes or strips. In a bowl, marinate the chicken with low-sodium soy sauce, sesame oil, minced garlic, ground white pepper, and a pinch of salt. Let it sit for 30 minutes.
Step 5
In a large mixing bowl, combine the drained brown rice, diced mushrooms, and the marinated chicken. Mix well to evenly distribute the ingredients.
Step 6
Take two softened bamboo leaves and overlap them slightly lengthwise. Fold one end into a cone shape, ensuring that the bottom is tightly sealed.
Step 7
Spoon the rice and filling mixture into the cone, filling it about 3/4 full. Fold the tops of the leaves over the filling to form a triangle or rectangular shape, then tie securely with a piece of kitchen twine.
Step 8
Repeat this process until all the rice and fillings are used, and you have around 10 zongzi ready to cook.
Step 9
Arrange the wrapped zongzi in a large pot. Add enough water to fully submerge them. Place a heatproof weight (e.g., a plate) on top to keep them submerged.
Step 10
Bring the water to a boil, then reduce to a simmer and cook for 2 hours. Check periodically to ensure the zongzi remain covered with water, adding more boiling water as needed.
Step 11
After 2 hours, carefully remove the zongzi from the pot and let them drain slightly. Serve warm, or let them cool and refrigerate for later.
Nutrition Facts
| Serving size | (1489.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1197.1 |
| Total Fat 27.0g | 0% |
| Saturated Fat 5.3g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 164.4mg | 0% |
| Sodium 2882.5mg | 0% |
| Total Carbohydrate 151.4g | 0% |
| Dietary Fiber 14.1g | 0% |
| Total Sugars 5.4g | |
| Protein 85.6g | 0% |
| Vitamin D 134.4IU | 0% |
| Calcium 122.5mg | 0% |
| Iron 5.7mg | 0% |
| Potassium 644.1mg | 0% |
Source of Calories