We are wild about dumplings in all shapes and fillings at HealthBarn, the ultimate comfort food! We decided to brighten up the morning with this fun, weekend breakfast treat for the whole family. Even better, this would be the best breakfast for dinner option that will bring smiles and good nutrition to your home.

2 cups whole wheat flour
2 cups all-purpose flour, plus more for dusting
1 teaspoon, sea salt
1½ cups boiling tap water

6 eggs, scrambled
1 cup egg white, scrambled
1/3 cup milk
1 teaspoon, ground black pepper
1 teaspoon, olive oil
¼ cup, diced bell pepper, diced in separate bowl
¼ cup, diced tomatoes, diced in separate bowl
¼ cup, cheddar cheese, shredded in separate bowl

1. In a large bowl, mix together the flours. Place salt in a small bowl and set aside.
2. Bring the water to a boil and pour into the bowl with the salt. Stir until the salt dissolves. Pour salt water into bowl with the flour, slowly mixing with a wooden spoon until well combined. In the bowl, begin to knead the dough until all the flour is incorporated. Knead for 2-3 more minutes, then wrap tightly in plastic wrap and let sit at room temperature for 30 minutes.
3. While the dough is resting, prepare the filling. In a large bowl, crack the eggs and whisk vigorously with egg whites and milk until yolks and whites are well-combined and frothy. Add pepper, stir to combine.
4. In a large pan, add 1 teaspoon of olive oil over medium-low heat. Pour the egg mixture into the pan. When the edges of the egg begin to cook, use a rubber spatula to fold the eggs and gently stir until all of the egg mixture is cooked. Set aside.
5. Unwrap the ball of dough and cut into quarters. Roll each quarter out, about a foot long. Cut the log in half, cut in half again, and finally cut into three pieces. You should get 12 pieces of dough for each quarter of the dough ball.
6. Roll each small piece in a light sprinkling of flour, then smash it flat with your hand. Using a rolling pin, roll each piece of dough out into a 3 ½ inch circle.
7. To prepare the dumplings, take each circle of dough and fill with 1 teaspoon of egg mixture, 1 teaspoon of bell peppers, 1 teaspoon of tomato, and a sprinkle of cheddar cheese or your choice of filling. Fold each dumpling into a half-moon shape, and use a fork to pinch closed. Repeat until with the remaining dumplings and cook
8. In a steamer basket, line the basket with parchment paper and place over a shallow pan of boiling water. Place six dumplings in the basket, and cover with lid. Cook for 5-7 minutes.
9. Optional: If frying, heat one tablespoon of olive oil in a large pan over medium heat. When shimmering, cook the dumplings 3-4 minutes on each side, until golden.
10. Serve with ketchup, hot sauce, or enjoy plain!

Makes 16 servings (3 dumplings per serving).

Nutrition Facts per serving: 150 calories; 3.5g fat (1g sat fat, 0g mono, 0g poly, 0g trans fats); 70mg cholesterol; 24g carbohydrate (2g fiber, 1g sugar); 8g protein; 200mg sodium; 4% Daily Value (DV) vitamin A; 4% DV vitamin C; 4% DV calcium; 10% DV iron.

– Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

Print Friendly, PDF & Email