Heart-Healthy Crab Rangoons

Indulge in the savory delight of Heart-Healthy Crab Rangoons, a lighter spin on the classic appetizer that doesn’t skimp on flavor. Crafted with whole wheat wonton wrappers, creamy reduced-fat cream cheese, and succulent fresh lump crab meat, these baked rangoons are a guilt-free treat. Infused with aromatic ginger, garlic, and a splash of reduced-sodium soy and Worcestershire sauces, each bite is a harmonious blend of tangy and savory goodness. Baked to golden perfection with a touch of olive oil cooking spray, these crispy rangoons offer all the satisfaction of the deep-fried favorite but with a fraction of the fat and calories. Perfect as an appetizer or an elegant snack, this quick, easy, and heart-smart recipe is sure to impress your guests while keeping your health in check.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 24

Ingredients

• 24 pieces Whole wheat wonton wrappers
• 8 ounces Reduced-fat cream cheese
• 8 ounces Fresh lump crab meat
• 2 tablespoons Green onion, finely chopped
• 0.5 teaspoon Garlic powder
• 1 teaspoon Reduced-sodium soy sauce
• 0.5 teaspoon Worcestershire sauce
• 0.5 teaspoon Fresh ginger, grated
• 1 piece Olive oil cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

In a medium-sized mixing bowl, combine the reduced-fat cream cheese, fresh lump crab meat, green onions, garlic powder, reduced-sodium soy sauce, Worcestershire sauce, and grated ginger. Mix thoroughly until well blended.

Step 3

Take one wonton wrapper and lay it flat on a clean surface. Add about one tablespoon of the crab mixture onto the center of the wrapper.

Step 4

Using your finger, lightly moisten the edges of the wonton wrapper with water.

Step 5

Fold the wrapper over the filling to create a triangle, pressing the edges firmly to seal the mixture inside. Ensure there are no air pockets.

Step 6

Place the completed rangoons on a baking sheet lined with parchment paper.

Step 7

Repeat the filling, folding, and sealing process with the remaining wrappers and crab mixture.

Step 8

Lightly spray the tops of the rangoons with olive oil cooking spray.

Step 9

Bake in the preheated oven for 12-15 minutes, or until the wrappers are golden brown and crispy.

Step 10

Allow to cool slightly before serving. Serve as an appetizer or a snack. Enjoy your heart-healthy crab rangoons!

Nutrition Facts

Serving size	(947.3g)

Amount per serving	% Daily Value*
Calories	1881.8

Total Fat 49.4g	0%
Saturated Fat 21.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 242.5mg	0%
Sodium 3071.0mg	0%
Total Carbohydrate 260.8g	0%
Dietary Fiber 24.3g	0%
Total Sugars 13.6g
Protein 111.8g	0%

Vitamin D 27.2IU	0%
Calcium 623.6mg	0%
Iron 10.1mg	0%
Potassium 1918.4mg	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: 23.0%

Protein: 23.1%

Carbs: 53.9%