Mandu Jeongol

Mandu Jeongol is a comforting Korean stew that features delicate dumplings filled with savory ingredients, all simmered in a rich broth. This low-carb version uses zucchini and mushrooms to create a hearty yet healthy meal.

Ingredients

• Zucchini - 200 grams, sliced
• Shiitake mushrooms - 100 grams, sliced
• Ground pork - 150 grams
• Green onions - 2 stalks, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Chicken broth - 500 ml
• Egg - 1, beaten
• Black pepper - 1/2 teaspoon
• Red pepper flakes - 1/2 teaspoon (optional)
• Cilantro - for garnish

Steps

1. In a mixing bowl, combine the ground pork, minced garlic, ginger, chopped green onions, soy sauce, black pepper, and red pepper flakes. Mix well until fully combined.
2. Form small dumplings (about 1 tablespoon each) with the pork mixture and set aside.
3. In a large pot, heat the sesame oil over medium heat. Add the sliced zucchini and shiitake mushrooms, sautéing until slightly softened, about 3-4 minutes.
4. Pour in the chicken broth and bring to a boil. Carefully add the dumplings to the pot.
5. Reduce heat to a simmer and cook for about 10-12 minutes, or until the dumplings are cooked through.
6. Stir in the beaten egg, allowing it to cook and form thin ribbons in the soup.
7. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 780 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein which supports muscle maintenance and growth.
• Packed with vitamins and minerals from the vegetables, contributing to overall health.

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