Heart-Healthy Crab Rangoons
Indulge in the crispy, golden goodness of these *Heart-Healthy Crab Rangoons*, a guilt-free take on the classic appetizer. Made with whole wheat wonton wrappers and packed with a creamy, flavorful filling of reduced-fat cream cheese, fresh lump crab meat, and aromatic seasonings like ginger, garlic powder, and green onion, this baked version skips the deep fryer for a health-conscious twist. A quick 20-minute prep and 15-minute bake time make these rangoons an easy, elegant starter or snack for any occasion. With the perfect balance of crunch and savory goodness, these low-sodium, oven-baked crab rangoons deliver big flavor in a wholesome, heart-smart package! Serve them warm for a crowd-pleasing dish that’s as nutritious as it is delicious.
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Recipe Information
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
Instructions
Preheat your oven to 400°F (200°C).
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.
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.
Using your finger, lightly moisten the edges of the wonton wrapper with water.
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.
Place the completed rangoons on a baking sheet lined with parchment paper.
Repeat the filling, folding, and sealing process with the remaining wrappers and crab mixture.
Lightly spray the tops of the rangoons with olive oil cooking spray.
Bake in the preheated oven for 12-15 minutes, or until the wrappers are golden brown and crispy.
Allow to cool slightly before serving. Serve as an appetizer or a snack. Enjoy your heart-healthy crab rangoons!
Nutrition Facts
Calories |
1882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.4 g | 63% | |
| Saturated Fat | 21.2 g | 106% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 242 mg | 81% | |
| Sodium | 3071 mg | 134% | |
| Total Carbohydrate | 260.8 g | 95% | |
| Dietary Fiber | 24.3 g | 87% | |
| Total Sugars | 13.6 g | ||
| Protein | 111.8 g | 224% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 624 mg | 48% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1918 mg | 41% | |
*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.
