Mandu (Zucchini)

Mandu (Zucchini) are delightful Korean dumplings filled with fresh zucchini and seasoned meat, offering a low-carb twist perfect for a midnight snack. These savory parcels are not only satisfying but also packed with flavor and nutrients.

Ingredients

• Zucchini - 1 medium (about 200g)
• Ground pork or chicken - 150g
• Garlic - 2 cloves, minced
• Green onion - 2 stalks, finely chopped
• Soy sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - 1/4 teaspoon
• Egg - 1, lightly beaten
• Almond flour - 2 tablespoons (for binding)
• Olive oil - 1 tablespoon (for frying)

Steps

1. Grate the zucchini using a box grater, then place it in a clean kitchen towel and squeeze out excess moisture.
2. In a mixing bowl, combine the ground pork or chicken, grated zucchini, minced garlic, chopped green onion, soy sauce, sesame oil, black pepper, salt, beaten egg, and almond flour. Mix until well combined.
3. Take a small portion of the mixture (about 1 tablespoon) and shape it into a small ball or dumpling shape with your hands.
4. Heat olive oil in a frying pan over medium heat. Once hot, add the dumplings in batches, making sure not to overcrowd the pan.
5. Cook each side for about 3-4 minutes or until golden brown and cooked through, turning occasionally to ensure even cooking.
6. Remove the dumplings from the pan and place them on a paper towel to absorb excess oil. Serve hot with soy sauce or a dipping sauce of your choice.

Nutrition

• Calories: 280
• Protein: 22 g
• Carbs: 7 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for low-carb diets.
• Rich in protein and vitamins from zucchini and lean meat.

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