High Protein Zongzi (Chinese Rice Dumplings)
Elevate your traditional zongzi experience with this High Protein Zongzi recipe, a modern twist on the beloved Chinese rice dumpling. Packed with tender marinated chicken, nutrient-rich edamame, and the indulgent touch of salted duck egg yolks, these sticky rice parcels offer a deliciously savory and protein-rich punch. Wrapped in fragrant bamboo leaves and simmered to perfection, each zongzi is bursting with umami flavors from soy sauce, oyster sauce, and a hint of five-spice powder. Perfect for meal prep or sharing during festive occasions, this recipe ensures satisfying, wholesome bites every time. Whether you're celebrating Dragon Boat Festival or simply craving authentic Asian comfort food, these high-protein zongzi are sure to impress!
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Ingredients
- 500 g Sticky (glutinous) rice
- 300 g Boneless skinless chicken thighs or breast
- 150 g Shelled cooked edamame (soybeans)
- 4 pieces Canned salted duck egg yolks (or raw egg yolks, optional)
- 60 ml Soy sauce
- 30 ml Oyster sauce
- 15 ml Dark soy sauce
- 1 tsp Five-spice powder
- 2 pieces Garlic cloves
- 15 ml Vegetable oil
- 20 pieces Dried bamboo leaves
- 10 pieces Cotton kitchen twine
Directions
Step 1
1. Wash the sticky rice thoroughly and soak it in water for at least 2 hours (or overnight) to soften. Drain before use.
Step 2
2. Rinse the bamboo leaves under running water, then soak them in warm water for 2-3 hours until pliable. Gently scrub each leaf to clean off any impurities. Set aside.
Step 3
3. Cut the chicken into small 1-inch cubes. Mince the garlic.
Step 4
4. In a medium bowl, marinate the chicken with soy sauce (30 ml), oyster sauce (30 ml), dark soy sauce, five-spice powder, and minced garlic. Let it sit for 30 minutes.
Step 5
5. Heat vegetable oil in a pan over medium heat. Stir-fry the marinated chicken for 3-4 minutes until partially cooked. Remove from heat and set aside.
Step 6
6. In a large bowl, mix the soaked sticky rice with the remaining soy sauce (30 ml) and stir to coat the grains evenly.
Step 7
7. To assemble: Lay two overlapping bamboo leaves on a flat surface, creating a wide, sturdy base. Fold to create a cone shape. Fill the cone with 1-2 tablespoons of sticky rice, followed by a piece of chicken, a couple of cooked edamame beans, and half a salted duck egg yolk. Add more sticky rice to cover the filling.
Step 8
8. Fold the edges of the bamboo leaves over the cone, creating a triangular or rectangular shape. Be sure to enclose the filling completely and tightly. Secure the zongzi with kitchen twine.
Step 9
9. Repeat until all the ingredients are used. This recipe should make approximately 10 zongzi.
Step 10
10. Bring a large pot of water to a boil. Submerge the zongzi completely and simmer over medium heat for 2.5 hours. Add water as needed to keep the zongzi fully immersed.
Step 11
11. Once cooked, remove the zongzi from the water and let them cool slightly. Serve warm or refrigerate for later (reheat by steaming).
Nutrition Facts
| Serving size | (1407.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1919.9 |
| Total Fat 73.3g | 0% |
| Saturated Fat 20.1g | 0% |
| Polyunsaturated Fat 8.6g | |
| Cholesterol 2655mg | 0% |
| Sodium 9153.0mg | 0% |
| Total Carbohydrate 137.0g | 0% |
| Dietary Fiber 11.3g | 0% |
| Total Sugars 3.8g | |
| Protein 165.2g | 0% |
| Vitamin D 101IU | 0% |
| Calcium 452.0mg | 0% |
| Iron 19.6mg | 0% |
| Potassium 2141.2mg | 0% |
Source of Calories