It's "Tasty Tuesday", where every week we bring you new, fresh, local, healthy recipes and food tips. Find out what is in season, and what will keep you fuelled during and after your work outs!
I've been craving a version of these rangoons for a while now...something we used to get from the frozen section when I was younger. I decided to start looking up healthier versions of it and then come up with some modifications of my own. Crab is a sustainable seafood, whose season runs all year long - which makes it a great pick (be sure to get the real thing, not imitation crab - or start right from the source and pick up a live crab down at the fisherman's wharf!).
Make Your Meal Even Healthier Tip:
Baking these rangoons instead of deep frying them saves a TON on the calorie count, and substituting the vegan cream cheese for the full or low-fat cream cheese eliminates the dairy as well. The BEST idea is to share them. Make them a fancy appetizer at your next get together, because they're so good you'll eat a whole batch on your own.
Click through for recipe!...
Makes 24 Ragoons (can be cut in half)
INGREDIENTS:
- 8oz (about a tightly packed 1/2 cup) of Dungeness Crab
- 1/2 cup vegan cream cheese (or low fat regular)
- 1 tsp Worcestershire sauce
- 2 green onions (green part only) thinly sliced
- 1/2 tsp garlic powder
- wonton wrappers (24)
- olive oil baking spray
Optional ideas for a spicy version:
- curry powder (to taste, but approx 2 tsp)
- ginger (ground 1/2 tsp)
- sprinkling of cayenne pepper
INSTRUCTIONS:
Preheat oven to 400.
Spray a mini muffin tin with olive oil spray.
Line each tin with a wonton wrapper.
Mix crab, worcestershire sauce, green onions, garlic powder, and optional spices, together in a bowl.
Add in cream cheese and fully incorporate.
Spoon approx one teaspoon of the mixture into each wonton wrapper. (this may need to be done in batches if your tin only fits 12.)
Seal ends together with water on your fingertips.
Bake in oven for approx 10 to 12 minutes - basically until tops are golden brown.
Serve with green onion for garnish.
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