1. Heat 1/4 cup water in wok. Add onions, ginger root and garlic and
stir fry until onions tender but not browned; about 5 minutes. Add
celery, mushrooms, cabbage, bamboo shoots and water chestnuts. Stir fry
until vegetables tender, some 5 to 8 minutes. Remove from heat and add
soy, rice wine and honey. Toss well and place in colander over bowl to
drain, at least 10 minutes. Stack egg roll skins on a flat surface, with
1 corner pointing away. Have a small bowl of water ready. Spoon 1/4 cup
of drained filling into the center of each wrapper, brush edges lightly
with water, fold side corners to center, covering filling, bring bottom
corner to center of fold, tuck under slightly and continue to roll into a
cylinder. Seal top corner by moistening slightly and pressing down. May
be frozen. Before cooking, brush lightly with sesame oil. Bake, seam
side down, on nonstick baking sheets at 400 degrees F until golden and
crispy, about 20 minutes. Serve immediately. Yield: 24 servings.
Serving size (1 egg roll) Per MC nutritional analysis: Per serving: 54.1
Calories, 1.4g Fat, 0.8g Fiber Weight Watcher Points: 1
1. Preheat oven to 350 degrees F. Spray 32 mini-muffin cups with nonstick cooking spray.
2. Press a wonton wrapper into each muffin cup, forming a bowl. Spray each with nonstick cooking spray. Bake until lightly golden and crisp, 5-7 minutes.
3. Meanwhile, in a small bowl, combine wine, soy sauce, sugar and sesame oil; set aside.
4. In large nonstick skillet or wok, heat 2 teaspoons of the peanut oil over medium high heat. Add shrimp and cook, stirring constantly, until just opaque, 2 minutes. Remove to plate and wipe skillet with paper towel.
5. Return skillet to heat; add remaining peanut oil. Add scallion and ginger; stir-fry until fragrant, 1 minute. Add remaining ingredients and stir-fry until pepper is soft, 5-7 minutes. Stir in shrimp, wine-soy sauce mixture and walnuts; heat through.
6. Spoon a generous tablespoon of shrimp mixture into each wonton cup and serve immediately.
Serving size (4 wonton cups)
According to the magazine:
Per serving: 206 Calories, 7g Fat, 2g Fiber
Selections: 3/4 FA, 1 1/2 V, 1 P, 3/4 B, 10 Opt. Cal.
Weight Watcher Points: 4
Butter-flavored cooking spray
1/4 C. chopped green pepper
1/4 C. chopped red pepper
3 green onions, chopped
1 jar (10 oz.) sweet and sour sauce
1 can (8 oz.) water chestnuts, drained, rinsed and chopped
1 can (8 oz.) pineapple tidbits, drained, rinsed and chopped
1 can (10 oz.) 98% fat-free white chicken drained, rinsed and shredded
48 wonton wrappers
Directions:
Preheat oven to 350 degrees F. Spray miniature muffin cups (1-x 1 3/4 -inch) with butter-flavored cooking spray. Spray a medium skillet with butter-flavored cooking spray. Sauté green pepper, red pepper and onion over medium heat 2-3 minutes. Remove from heat and stir in sweet and sour sauce, water chestnuts, pineapple and chicken. Press each wonton wrapper into a muffin cup. Spoon a scant tablespoon chicken mixture into each wonton. Bring up sides and corners of wrapper and gently press together at top. Spray wontons lightly with butter-flavored spray. (Note: May cover and refrigerate up to 8 hours at this point.) Bake 10-12 minutes or until wontons are light golden brown. Remove immediately from muffin cups.
Source: : Original recipe by Janet Potts, RD, LD
Nutrition information per serving: 45 calories, 9g carbohydrate, 2g protein, 0.2g fat, 0.1g saturated fat, 4mg cholesterol, 0.5g dietary fiber, 88mg sodium
Yield: 48 servings, 1 appetizer each
Recipe By : Simply the Best
Serving Size : 8 Preparation Time :0:00
Categories : Appetizers Ww Forum
@ Sent 6/99
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces ground skinless turkey breast
1/2 green bell pepper -- seeded and minced
4 scallions -- thinly sliced
1/3 cup fine dry breadcrumbs
2 tablespoons minced water chestnuts
1 egg white
1 tablespoon reduced-sodium soy sauce
1/4 cup sweet and sour sauce
1/2 cup unsweetened applesauce
1. Preheat the oven to 375 degrees. Spray a nonstick jelly-roll plan
with nonstick cooking spray. 2. In a medium bowl, lightly combine the
turkey, pepper, scallions, bread crumbs, water chestnuts, egg white and
soy sauce. Shape into 32 equal meatballs, about 1" each; place on the
pan. Bake until cooked through and browned, about 15 minutes. 3.
Meanwhile, in a 2-quart microwavable dish, combine the sweet and sour
sauce and applesauce; microwave on High until hot and bubbling, 2 minutes.
Stir in the meatballs and serve with toothpicks.
Per serving: 82 Cal, 1g Total Fat, 0g Sat Fat, 22mg Choles, 163mg Sod, 9g
Total Carbs, 1g Fiber, 12g Pro, 19mg Calc.
Serving provides: 1 Pro/Milk. Points per serving: 2.
MC Formatted by Sue B 10-6-98 and submitted to the WW forum.
2 serving cooking spray (5 one-second sprays per serving)
2 tsp olive oil
2 medium garlic clove(s), minced
2 medium scallion(s), minced
2 Tbsp snow peas, chopped
6 oz canned crabmeat, drained
4 oz light cream cheese
2 tsp low-sodium soy sauce
24 items wonton wrapper(s), half of a 12 oz package
Instructions
Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
Heat oil in a small skillet over medium-high heat. Add garlic, scallions and snow peas and sauté until just tender, about 2 minutes. Remove from heat and stir in crabmeat, cream cheese and soy sauce with a wooden spoon; mix gently to combine.
Place wonton wrappers on a flat surface. Drop crab mixture by teaspoonfuls onto the center of each wrapper. Dip a finger into water and use it to moisten edges of wrapper; fold over one corner of wrapper to make a triangle and press sides together to seal. Create decorative lines along the edges of the wontons by pressing the tines of a fork along the bottom edge of each wonton.
Transfer filled wontons to prepared baking sheet and coat with cooking spray. Bake until wontons are golden brown, about 15 to 20 minutes. Yields 4 crab rangoon per serving.
Was POINTS® value of | 9
Now POINTS® value of | 4
Servings | 6
Preparation Time | 18 min
Notes
Serve with reduced-sodium soy sauce mixed with chopped scallions or prepared sweet-and-sour or duck sauce, if desired. Just make sure to account for any increase in POINTS values
