Mandu (Dumplings)

Mandu, Korean dumplings, are a delightful high-protein snack filled with a savory mixture of ground meat and vegetables, wrapped in a thin dough. Perfect for steaming or pan-frying, these dumplings offer a deliciously satisfying bite with every serving.

Ingredients

• Wonton wrappers - 20 pieces
• Ground chicken - 200 grams
• Tofu, firm - 100 grams, crumbled
• Green onions - 2 stalks, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Carrot - 1 small, grated
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1, beaten (for sealing)

Steps

1. In a mixing bowl, combine the ground chicken, crumbled tofu, chopped green onions, minced garlic, minced ginger, soy sauce, sesame oil, grated carrot, salt, and black pepper. Mix until well combined.
2. Lay a wonton wrapper on a clean surface and place 1 tablespoon of the filling in the center.
3. Moisten the edges of the wrapper with the beaten egg and fold the wrapper over to form a triangle, pressing down to seal. Ensure there are no air pockets.
4. Repeat the process until all the filling is used up.
5. To cook, you can either steam the dumplings for about 15 minutes or pan-fry them in a non-stick skillet with a little oil until golden brown on both sides, about 5-7 minutes.
6. Serve hot with a dipping sauce made from soy sauce, vinegar, and a dash of sesame oil.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 30 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein from chicken and tofu, supporting muscle health.
• Contains vitamins and minerals from vegetables, enhancing overall nutrition.

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