Low Fat Afghan Mantu (Dumplings)

Experience the vibrant flavors of Afghan cuisine with this health-conscious twist on a traditional favorite—Low Fat Afghan Mantu (Dumplings). These delicate steamed dumplings are filled with a flavorful blend of ground lean chicken, aromatic spices like cumin and coriander, and a hint of garlic and onion, all wrapped in tender wonton wrappers. The mantu is topped with a luscious, tangy fat-free Greek yogurt sauce infused with dried mint, and a bold, spiced tomato sauce to create the perfect balance of creamy and savory heat. Perfect for a light yet satisfying meal, this recipe is low in fat but rich in authentic taste. Ready in under an hour, it’s an ideal choice for healthy weeknight dinners or impressing guests with international flair. Garnish with fresh cilantro for a vibrant finish, and pair with a simple salad or pita bread for a complete, guilt-free feast.

Nutriscore Rating: 73/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 6

Ingredients

• 300 grams Ground lean chicken
• 1 medium, finely chopped Onion
• 2 cloves, minced Garlic
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 36 pieces Wonton wrappers
• 1 cup Fat-free Greek yogurt
• 2 teaspoons Dried mint
• 2 tablespoons Tomato paste
• 0.5 cup Water
• 0.5 teaspoon Red chili powder
• 2 tablespoons Chopped cilantro

Directions

Step 1

In a medium-sized bowl, combine ground lean chicken, finely chopped onion, minced garlic, ground cumin, ground coriander, salt, and black pepper. Mix well to combine.

Step 2

Place a wonton wrapper on a clean surface and add about 1 teaspoon of the chicken mixture in the center.

Step 3

Moisten the edges of the wrapper with a little water, then fold into a half-moon shape, sealing the edges by pressing firmly.

Step 4

Repeat with the remaining wrappers and filling.

Step 5

In a large steamer, arrange dumplings in a single layer, ensuring they do not touch.

Step 6

Steam the mantu over medium heat for 15 minutes or until the filling is fully cooked.

Step 7

While the dumplings are cooking, prepare the yogurt sauce by combining the fat-free Greek yogurt with salt, dried mint, and a tablespoon of water. Mix and set aside.

Step 8

In a small saucepan, add tomato paste, 0.5 cup water, red chili powder, and a pinch of salt. Simmer over low heat for 5-7 minutes until thickened. Adjust seasoning if necessary.

Step 9

Once the mantu are cooked, place them on a serving platter.

Step 10

Drizzle the yogurt sauce evenly over the dumplings.

Step 11

Spoon the tomato sauce over the yogurt layer.

Step 12

Garnish with chopped cilantro and serve immediately.

Nutrition Facts

Serving size	(1234.6g)

Amount per serving	% Daily Value*
Calories	1446.0

Total Fat 27.4g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 271.3mg	0%
Sodium 3828.8mg	0%
Total Carbohydrate 171.2g	0%
Dietary Fiber 10.1g	0%
Total Sugars 23.3g
Protein 125.8g	0%

Vitamin D 15IU	0%
Calcium 582.4mg	0%
Iron 17.4mg	0%
Potassium 2120.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.2%

Protein: 35.1%

Carbs: 47.7%