Mian Bao

Mian Bao is a delightful and healthy Chinese burger featuring a soft, steamed bun filled with flavorful, lean protein and fresh vegetables. This dish is perfect for a light meal packed with nutrients and bold flavors.

Ingredients

• Whole wheat flour - 200 grams
• Warm water - 120 ml
• Instant yeast - 5 grams
• Honey - 10 grams
• Salt - 3 grams
• Ground chicken or turkey - 200 grams
• Green onion - 2 stalks, finely chopped
• Garlic - 1 clove, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 15 ml
• Sesame oil - 5 ml
• Cucumber - 100 grams, thinly sliced
• Lettuce leaves - 2 pieces
• Carrot - 50 grams, julienned
• Sriracha sauce - to taste

Steps

1. In a mixing bowl, combine whole wheat flour, instant yeast, honey, and salt. Gradually add warm water and knead until a smooth dough forms. Cover and let it rise for 30 minutes.
2. While the dough is rising, prepare the filling by mixing ground chicken or turkey with green onion, garlic, ginger, soy sauce, and sesame oil in a bowl. Form into 2 patties.
3. Heat a non-stick skillet over medium heat and cook the patties for about 5-6 minutes on each side until fully cooked. Remove from heat.
4. Once the dough has risen, divide it into 2 equal pieces and roll each into a ball. Flatten each ball into a disc about 1 cm thick.
5. Place a cooked patty in the center of each disc, fold the edges over the patty, and pinch to seal. Let them rest for 10 minutes.
6. Prepare a steamer and steam the buns for about 15 minutes until they are fluffy and cooked through.
7. Assemble the Mian Bao by placing the steamed bun on a plate, layer with lettuce, cucumber, and carrot, and add Sriracha sauce to taste.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 650 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein from lean meat, supporting muscle health.
• Whole wheat buns provide dietary fiber, aiding digestion.

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