Nutrition at a Glance

• Protein: Dumplings provide a solid protein base to keep everyone full and energized.
• Fiber: Broccoli, cabbage, carrots, and edamame support healthy digestion for the whole family.
• Gut-Friendly Ginger: Fresh ginger has been studied for its role in supporting digestion and easing stomach discomfort.
• Low-Sodium Friendly: Low-sodium tamari and broth keep sodium in check without sacrificing flavor.

Ingredients You Need

• Frozen dumplings or potstickers: Chicken or vegetable both work. No thawing needed - they go straight from the freezer into the dish.
• Fresh ginger: Use freshly grated, not powder. It makes a noticeable difference in the sauce.
• Green onion tops only:An important GERD note - only the green tops are used here, not the white bulb. The tops are much gentler on the digestive system.
• Cornstarch: This is what thickens the sauce as it bakes so it coats everything beautifully.

• Gluten-free: Use tamari and certified gluten-free dumplings.
• Vegetarian/Vegan: Swap to vegetable dumplings and broth. The sauce stays exactly the same.
• Lower sodium: Reduce the tamari slightly and add a splash of extra broth to keep flavor balanced.

Tips for Success

• Don't skip the foil. It traps steam and helps the dumplings cook through evenly before you remove it to get them golden.
• Let it rest 5 minutes before serving. This lets the sauce thicken beautifully and makes serving much easier.
• Make it picky-eater friendly. Keep veggie pieces small so they blend in, or serve the dumplings separately on the plate for kids who prefer things not touching!
• Double it for meal prep. This reheats really well for quick lunches or dinners later in the week.

How to Serve It

• Refrigerator: Store in an airtight container for up to 3 to 4 days.
• Freezer: Not recommended - the dumplings can become mushy after being baked and refrozen.
• Reheat: Microwave until heated through. Add a splash of broth if the sauce has thickened too much.

FAQs

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GERD-Friendly Dumpling Bake

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This easy GERD-friendly dumpling bake is a one-pan dinner the whole family loves! Frozen dumplings, colorful veggies, and a savory ginger sauce in 40 minutes.

Servings: 6 servingsPrep: 10 minsCook: 30 minsTotal: 40 minsDifficulty: Easy

Asian-InspiredDinnerHealthyGERD-friendlyeasy

Ingredients

1 (20 ounce) bag frozen chicken or vegetable dumplings or potstickers

2 cups low-sodium chicken or vegetable broth

3 tablespoons low-sodium tamari or soy sauce

1 tablespoon pure maple syrup

1 tablespoon cornstarch

1 tablespoon freshly grated ginger

1 teaspoon toasted sesame oil

1 cup small broccoli florets

1 cup shredded carrots

1 cup frozen shelled edamame

2 cups green cabbage

2 green onions, green tops only, thinly sliced

1 teaspoon sesame seeds

1 teaspoon avocado oil or cooking spray

Instructions

1

Preheat the oven to 400°F. Lightly grease a 9x13 inch baking dish with avocado oil or cooking spray.

2

In a medium bowl, whisk together the broth, tamari, maple syrup, cornstarch, ginger, and sesame oil until the cornstarch dissolves.

3

Spread the broccoli, carrots, edamame, and bok choy evenly in the baking dish.

4

Arrange the frozen dumplings on top of the vegetables in a single layer. No need to thaw them first.

5

Pour the sauce evenly over the dumplings and vegetables. Cover the dish tightly with foil.

6

Bake covered for 20 minutes, until the dumplings are heated through and the vegetables are crisp-tender.

7

Remove the foil and bake uncovered for 10 more minutes, until the tops of the dumplings are lightly golden and the sauce has thickened slightly.

8

Let the dish rest for 5 minutes so the sauce can thicken further.

9

Sprinkle with the green onion tops and sesame seeds before serving.

Nutrition Facts

Per serving

Calories
350

Fat
13.0g

Carbs
39.0g

Protein
17.0g

Fiber
5.0g

Sodium
742.0mg

Sugars
7.0g

Sat. Fat
2.0g