Friday, June 8, 2012

SkinnyChow Crab Rangoons

Who doesn’t love take-out Chinese food?!  I’ll tell you’re waist-line.  I’m all about the occasional “food splurge”, but in this day and age we have less time to prepare a healthy meal and find ourselves reaching for those convenience foods night after night.  Pretty soon, we’re “food splurging” every day of the week.  Let’s stop the madness, people!
For this recipe, quality of ingredients is key.  I beg you not to use imitation crab {KRAB} for this recipe, as the flavor will just be off.  I wanted to let the healthiest part of the recipe shine, so I used canned lump crabmeat {from the refrigerated seafood section, not the stuff next to the canned tuna}.  
Also, a combination of light cream cheese and greek yogurt produce the delicious creaminess of a traditional crab rangoon while keeping things on the lighter side.  I still kept the wonton wrapper but baked them instead of frying.  {I can’t get enough of wonton wrappers....they are just so versatile!}
Try these rangoons as a light dinner with wonton soup or as an appetizer served with some homemade chicken or shrimp stir fry with brown rice.  Then, you’ve got yourself some MSG-free, healthy Chinese takeout at home!
Skinny Crab Rangoons
1/4 c. plain greek yogurt
6 oz 1/3 less fat cream cheese, softened
1 tsp soy sauce
1/2 tsp worcestershire sauce
8 oz canned lump crab, picked over
1 green onion, finely diced
24 par-baked wonton wrappers {we’re going to crisp these up a little in the oven, then finish them off with the filling inside them}
additional green onion for garnish
  1. Preheat oven to 350 degrees.  Spray a mini muffin pan with cooking spray and place one wonton wrapper in each cup.  Spray wonton wrappers with cooking spray.  Bake wrappers for 3-5 minutes -- don’t let them brown too much!
  2. Combine first 4 ingredients then gently fold in crab and onion, being careful not to break up the crab.
  3. Spoon filling into each wonton cup and bake 5-7 minutes, until wonton is browned and filling is hot.  Garnish with chopped green onion and serve with sriracha or soy sauce.
Nutrition Facts (per rangoon): calories: 46.4, fat 1.4g, carbs: 5.2g, protein: 3g

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