Baked Crab Wontons

My favorite appetizers at Chinese restaurants are Crab Wontons. The problem is they are made with cream cheese and then deep fried. So here is my healthier version. They turned out crispy even though I baked them and they even freeze well.

Family Review:

Me: Good with sweet and sour sauce.

Husband: He missed dinner that night.

5-year-old: I like the crust. (She only ate the edges no filling)

1-year-old: We are waiting to introduce "krab" to her diet, we will just keep her on floor crumbs for now.

Baked Crab Wontons

1 Pkg. Square Wonton Wrappers

8 oz. Reduced Fat Cream Cheese

8 oz. Crab Meat (or should I say "Krab" meat)

1/2 of a Red onion, chopped ( a traditional recipe would use green but I like red they are sweeter)

Non-stick cooking spray

Preheat oven to 425.

Start by sauteing the chopped onion in a little bit of cooking spray just to soften it a little. Take the crab meat and chop it or shred it with a fork so it is in small pieces.

In a bowl mix the cream cheese and crab together with the onion. The cream cheese is easier to stir if it has been out of the fridge for a little bit.

Spray a cookie sheet with non-stick spray, set out your wonton wrappers and then put a teaspoon of the crab filling in each wrapper.

Wet the edges of each wrapper by dipping your finger tips in water then fold in half to seal. (In a triangular shape.)

Bake for 6-8 minutes turning over half way through.
They can burn really quickly so keep a close eye.

Yields:
48 Wontons

Nutrition Info.
1 Wonton
35 Calories
1 g. Fat
less than 1 g. of Fiber
1 g. Protein

I froze half of the batch. I just put them on a cookie sheet in the freezer for about 20 minutes to flash freeze then transferred them to a Ziploc bag. I let them sit on the counter for about 15 minutes then baked them like normal. They tasted the same.

Low Fat Tzatziki: You know that white stuff at Greek restaurants.

Whenever I have Greek food I always dip everything (meat, bread, etc. ) in that white sauce they serve with your meal. I never knew what it was called so when I was craving it I had to Google it: "white greek dip with cucumbers".
Tzatziki! Ta Da!
I love Google.

I found a great recipe on About.com http://greekfood.about.com/od/appetizerssalads/r/tzatziki_sass.htm%20.I made a couple changes and used regular low fat plain yogurt because I couldn't find Greek Yogurt at the grocery store and it turned out pretty good.

If you use regular low fat plain yogurt you will need to go to this link to learn how to strain it. http://greekfood.about.com/od/greekcookingtips/ht/strainyogurt.htm

Low Fat Tzatziki

16 oz. (2 cups) strained low fat plain yogurt
(I started with 32oz. but after straining it turns out to be 16oz)
4 cloves of garlic finely chopped ( I buy the pre-chopped kind in a jar, easy and keeps a long time)
1/2 Cup peeled and grated cucumber, drained of moisture.
2 tsp. lemon juice
2 tsp. dried dill weed

Combine Yogurt, and lemon juice mix thoroughly. Add cucumber, garlic and dill. Stir until it is mixed together.
Refrigerate for at least 2 hours to let the flavors blend.
Can be stored for several days, just pour off any liquid that accumulates on top.

Servings:
5 1/2 cup servings

Nutrition Info:
68 Calories
1 g. Fat
0.5 g. Fiber
5 g. Protein

Family Reviews:
Me: Good, almost as good as full fat version.
Husband: "I give it 3.5 out of 5 stars."
5 Year old: "I am not eating that." (She is not a "dipper" she refuses to use any kind of dip even ketchup.)
1 Year old: "I will eat anything that can be smeared in my hair and on my highchair."

Serve With:
Whole Wheat Pita Bread, Greek Chicken Kabobs,

Greek Chicken Kabobs

I was hungry for Greek food so I found a recipe on kraftfoods.com, made a couple changes and cooked this up. I liked it a lot. I warmed up some whole wheat pita bread and made some low fat tzatziki added some grapes and it was a pretty healthy meal.

Family Review:
Me: Yum.
Husband: It was satisfactory. (He is not a Greek food fan)
5 year old: I'm only eating 4 pieces and no onions.
1 year old: Maaah! (Must mean it was good, she ended up eating more than the 5 year old.)




Greek Chicken Kabobs

1/2 Cup Greek Salad Dressing
2 Tbsp. low fat plain yogurt
1 lb boneless skinless chicken breasts or chicken tenders cut into 1 inch pieces
1 red onion, cut into wedges
Skewers (4 12-inch skewers or 8 6-inch skewers)

Put salad dressing and yogurt into a Ziploc bag. Mix together. Add chicken pieces. Squish bag to make sure chicken gets coated. Put in refrigerator for 30 minutes to marinate.

After chicken is marinated thread chicken and onion onto skewers and throw away marinade.

Put under broiler for 8-10 minutes, turning occasionally, until chicken is fully cooked.

4 Servings
Servings size: 1 12-inch skewer or 2 6-inch skewers.

Nutrition Info:
(I wasn't sure how to exactly figure the nutrition info for something that is marinated so these are the figures from all the ingredients and then divided by 4 servings. I would guess you don't actually eat 6 grams of fat since you throw most of the dressing and yogurt away after the chicken marinates)
200 Calories
6 g. Fat
1 g. Fiber
27 g. Protein

Side Dish Ideas:
Whole Wheat Pita Bread, Grapes, Tzatziki

Recipe Inspiration:
Kraft Foods.com "Grilled Greek Chicken Kabobs"