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  • The Low Fat Chick 9:06 pm on March 12, 2012 Permalink | Reply
    Tags: , , , wontons   

    Crab Rangoon Flowers 

    I am in love with Crab Rangoon at Chinese restaurants but had to retire eating these creamy dreams because of the fat. Fried wontons are so tasty, but so very bad, all at the same time. As a result, I have spent countless times testing out my own version of crab rangoon. All the folding and pressing of these little treats and baking them, still resulted in rangoon that was not very moist and creamy. Well, I am excited to say I finally figured out the problem.  After trying fresh crab meat and then imitation crab meat, I finally purchased canned crab meat. I am not a fan of anything canned because of the large amounts of sodium, but the moisture of canned crab meat really made my rangoons shine and complimented the reduced fat cream cheese. Foregoing the traditional green onions and using chives, with a touch of sugar, resulted in a sweet, creamy rangoon. The pretty wonton flowers freshly out of the oven will surely impress your guests.  So glad I finally figured out how to make low-fat, baked crab rangoon, which are now a new favorite.

    Ingredients

    canola or vegetable oil cooking spray
    1  6.5 oz can crab meat, drained
    4 oz cream cheese, reduced fat, softened
    1 Tbsp chives, chopped
    1 tsp Worcestershire sauce
    1/4 tsp garlic powder
    1/2 tsp soy sauce, reduced sodium
    3 tsp sugar
    1/2 tsp onion powder
    20 wonton wrappers

    Preparation

    Preheat oven to 375°F.

    Spray a mini muffin pan with oil. Set aside.

    In a medium bowl, combine crab meat, cream cheese, chives, Worcestershire sauce, garlic powder, soy sauce, sugar, and onion powder.

    Press a wonton wrapper into each mini muffin tin. Place 1 1/2 teaspoons filling in the center of each wonton wrapper. Lightly spray the tops of the wontons with oil.

    Bake 8 to 10 minutes, until the edges are light brown. Remove from oven and let sit for 2 minutes before serving.

    Nutrition Facts

    Servings: 4  (5 wontons per serving)
    Serving size: 1/4 of recipe (3.8 ounces).
    Calories 222.75

    % Daily Value
    Calories From Fat  54.17  24%
    Total Fat 6g  9%
    Saturated Fat 2.85g  14%

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    • Karista 11:38 am on March 13, 2012 Permalink | Reply

      Beautiful! What a lovely idea! Your picture says it all and is making me hungry. 🙂

  • The Low Fat Chick 12:12 pm on February 19, 2012 Permalink | Reply
    Tags: , , , wontons   

    Baked Pork Wontons 

    Last night I was in the mood to munch on a hot snack. I am not a big snacker as I prefer balanced meals, but for some reason last night was different. Maybe it was the glass of Chardonnay I had just downed, but something made me get up and make these snacks off the fly.  Free styling it, I came up with a moist and delicious snack/appetizer.  I have a plethora of jams and jellies in my refrigerator because I often make mini bundt cakes flavored with these for friends and family.  The ginger and orange marmalade was almost gone and I thought to myself let’s try it combined with pork.  After gathering the rest of my ingredients, I ended up making these excellent baked pork wontons. I was impressed with how fabulous these turned out.  If you do not have ginger and orange marmalade, you can use an orange marmalade and finely minced fresh ginger, but use the gingerly sparingly as it is a strong spice.

    Ingredients

    1 1/2 Tbsp ginger and orange marmalade
    1 Tbsp chili garlic sauce
    2 Tbsp reduced-sodium soy sauce
    2 tsp granulated onion
    1/2 lb ground pork
    21 wonton wrappers
    spray canola oil

    Preparation

    Mix the first 4 ingredients in a bowl. Add pork and mix to combine.

    Preheat oven to 425°.  Spray a rimmed baking sheet with oil.

    Place a wonton wrapper flour side up on your work surface. Using a spoon, drop a tablespoon of the pork mixture onto the wrapper.  Moisten all the edges of the wrapper with a wet fingertip, then fold it over so the edges meet. Pinch the edges to seal them.  Using your finger, make an indentation in the middle of the filled wonton. Dab a drop of water on the two corners and fold them in so they overlap above the indentation. Pinch them together to secure them in place.

    Place wontons on baking sheet. Lightly spray the tops with oil.

    Bake for 10 -12 minutes till tops are brown and crispy.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (4.2 ounces).
    Calories 276.28

    % Daily Value
    Calories From Fat  95.15  34%
    Total Fat 10.53g  16%
    Saturated Fat 3.75g  19%

     
  • The Low Fat Chick 7:42 pm on February 4, 2012 Permalink | Reply
    Tags: , , , wontons   

    Shrimp and Pork Wonton Soup 

    Yesterday at work I had to eat out with the guys as we were in an all day meeting launching a new financial project.  I had brought my lunch to work but ended up eating with them and while I only had a blacken salmon sandwich, all the bread made me feel guilty. Because of this I wanted to eat lighter today but not miss out on the flavor. Wonton soup is one of my favorite dishes as I have made Spicy Chicken Wonton Soup many times over. Today I thought it was time to make wonton soup with the traditional pork but mix in shrimp as well.  What I like about this soup is it is thicker and heartier than the traditional version.  The subtle flavor of shrimp really takes the pork to a new level complimented with a kick of fresh ginger. I did not use lean pork because the flavor would have been compromised, but overall the dish is still low in fat.  This is a favorite of mine now, just like the chicken version. It is so satisfying to have two great wonton soup recipes under my belt.

    Ingredients

    8 oz ground pork
    4 oz minced shelled shrimp
    1 tsp brown sugar
    1 Tbsp rice wine vinegar
    2 Tbsp soy sauce, reduced sodium, divided
    4 Tbsp minced scallions, divided
    1 tsp minced fresh ginger
    30 wonton wrappers
    1 1/2 cups chicken stock, reduced sodium
    1 1/2 cups beef stock, reduced sodium
    3 oz mushrooms, sliced
    2 oz shredded carrots
    1/2 cup mung bean sprouts
    1 pinch white pepper

    Preparation

    In a bowl, thoroughly mix ground pork and shrimp with sugar, vinegar, 1 Tbsp soy sauce, 2 Tbsp scallions, and ginger. Place in the refrigerator for 25 to 30 minutes for the flavors to blend.

    Place 1 tsp of pork mixture in the center of each wonton wrapper.

    Wet the edges of each filled wontons wrapper with a little water and press them together with your fingers to seal. Fold each wonton bundle over.

    Heat a wok and add chicken and beef stock. Heat stock to a rolling boil. Add the wontons, mushrooms, carrots, 2 Tbsp scallions and boil for 3 minutes. Add 1 Tbsp soy sauce, bean sprouts and white pepper. Boil for an additional minute.

    Serve in soup bowls while hot.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14 ounces).
    Calories 390.04

    % Daily Value
    Calories From Fat  109.18  28%
    Total Fat 12.24g 19%
    Saturated Fat 4.16g 21%

     
    • Gabriella 7:34 am on February 7, 2012 Permalink | Reply

      This looks AMAZING. I love won ton soup. I’ll definitely have to try this recipe.

  • The Low Fat Chick 7:36 pm on September 24, 2011 Permalink | Reply
    Tags: asian, , potstickers, , wontons   

    Crispy Peanut Chicken Potstickers 

    One of my favorite things to do is eat multiple plates of smaller foods. It is a fabulous way to explore multiple flavors at one time, just like the Spanish tradition of tapas. This dish is part of my small plates of food fascination. Baking these pot stickers instead of steaming gives them a nice crispy crunch and makes them great for dipping into teriyaki sauce. I developed this recipe but want to warn those monitoring sodium to be be careful with the teriyaki sauce. Either make your own sauce with low sodium soy sauce or buy low sodium teriyaki sauce. These potstickers are great for a party as well.

    Ingredients

    1 lb ground chicken
    2 Tbs garlic, minced
    2 Tbs fresh ginger, minced
    2 Tbs scallions, minced
    1/4 cup chunky natural peanut butter
    2 Tbs brown sugar
    1 Tbs chili garlic sauce
    1 Tbs fresh basil leaves, chopped
    36 pot sticker or wonton wrappers
    spray canola oil
    1/2 cup teriyaki sauce

    Preparation

    In a hot pan sauté ground chicken, garlic, ginger and scallions together until the chicken is thoroughly cooked.

    Drain off the excess fat and mix the chicken together in a bowl with the peanut butter, brown sugar, chili garlic sauce, and basil. Chill the mixture.

    Heat the oven to 425 degrees.

    Place about a teaspoon of mixture in the center of each wrapper. Fold in half, using a dab of water to glue the edges.

    Spray a large baking sheet with canola oil. Place the pot stickers on the sheet. Spray the top with canola oil.

    Bake for 12 minutes or until crispy.

    Serve with teriyaki sauce.

    Servings: 8
    Serving size: 1/8 of a recipe (11.4 ounces).
    Calories 631.62

    % Daily Value
    Calories From Fat (16%) 102.88
    Total Fat 11.47g  18%
    Saturated Fat 2.63g 13%

    Tips
    Do not use peanut butter made with partially hydrogenated oil, whole hydrogenated oil, or palm oil.

     
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