Baked Crab Rangoon + Weekly Menu

This weekend is flying by a little too quickly 🙁 That is partly fact and partly the fact that this upcoming week is sheer insanity. But at least I’ve got a great menu planned 😀

I whipped up these Baked Crab Rangoon yesterday for “lunch”. We opted to have a finger foods lunch that was on the lighter side, knowing dinner would be a splurge. Ends up we got lazy and stayed in with a pizza and some fresh caprese, but whatever. Whenever I get Chinese take-out it’s hard not to order the crab rangoon…they are so good. But, their deep-fried exterior packs far too many calories, fat, and trans fat to enjoy them with any regularity.

When I saw this baked version I knew I had to try them…and we really enjoyed them. Guilt-free! Best when dipping in sweet & sour sauce! 😉

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Baked Crab Rangoon as seen on Adventures of Mini Martha

8 oz crab meat, drained and flaked
8 oz light cream cheese, at room temperature
1/2 tsp Worcestershire sauce
3/4 tsp low-sodium soy sauce
1 clove garlic, finely minced
1 1/2 Tbsp onion, minced
28+ wonton wrappers (4″ squares)
Water for sealing wontons
2 Tbsp 50/50 Smart Balance butter blend, melted

Directions:

Combine the crab, garlic, and onion in a medium bowl. In a small bowl, combine the cream cheese, Worcestershire sauce, and soy sauce thoroughly. Add the cream cheese mixture to the crab mixture and combine thoroughly.

Place a wonton wrapper on a flat surface. Wet 2 adjacent edges of the wonton. Place about a tablespoon of filling in the middle of the wonton and spread it out towards two opposite corners.

Fold over the edges of the wrapper so that it forms a triangle. Seal the edges, adding more water if needed. I folded each point of the triangle over again, as an added measure to keep the wontons sealed.

Place sealed wontons on a nonstick baking sheet and brush the tops with melted butter. Bake at 425 degrees for about 12 minutes or until golden brown. Yield: ~28 wontons.

Nutrition Information (per wonton, assuming 28): 56 calories; 2.6 g. fat; 19 mg. cholesterol; 128 mg. sodium; 4.3 g. carbohydrate; 0.14 g. fiber; 3.5 g. protein

Result: We loved these 🙂 If you’re expecting that fried, thick, crunchy exterior, these are not your match. But if you’re up for a healthified, but still very tasty finger food delight, these are your match. Mr. Prevention inhaled about 8 of these and he doesn’t like even crab rangoon. I love crab rangoon and I think these are a great substitute with a MUCH lighter “cost”. Easy to make and great for a crowd – enjoy!

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I ran yesterday. I had planned an easy 3, but that turned into an effortless 5 1/2. I just love those runs. Of course the hilarious Run, Fat Boy, Run being recorded for my pleasure was helpful – such a funny movie. I probably over did it just a bit as I can feel a subtle pain in my right heel. Today’s workout is a hockey game, and Monday is a rest day so I hope 2 days of babying it will clear things right back up!

Weekly Menu: April 10th-14th

• Sunday: Meatballs and spaghetti with homemade marinara
• Monday: Portabello Mushroom “Pizzas”
• Tuesday:Juice Box Salmon with Creamy Russian Dressing, roasted asparagus, and potatoes
• Wednesday: leftovers
• Thursday:“PF Changs” Lettuce Wraps with microwave sweet potato chips and spicy cheese crisps

Looks good, doesn’t it? Mmmm! 🙂

Laundry, and yard work, and breakfast, and exam-making, and Medicare paperwork, and Lily are all calling my name. Off I go!

Question: Do you like crab rangoon?

Be well,