Heart-Healthy Pangsit Kuah
Dive into a bowl of nourishing comfort with our Heart-Healthy Pangsit Kuah, a lighter take on the beloved Indonesian wonton soup. This wholesome recipe features tender wontons stuffed with lean ground chicken, aromatic garlic, ginger, and nutrient-packed grated carrots, all wrapped in fiber-rich whole wheat wrappers. Simmered in a flavorful low-sodium broth, this dish is enhanced with fresh spinach and bold hints of sesame oil, soy sauce, and rice vinegar. Ready in under 45 minutes, this guilt-free soup is low in sodium, packed with protein, and perfect for anyone seeking a satisfying yet healthy meal. Garnished with vibrant cilantro and a touch of optional chili heat, it's a versatile, family-friendly recipe ideal for warming up your weeknight dinner table.
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Recipe Information
Ingredients
- 250 g Lean ground chicken
- 20 pieces Whole wheat wonton wrappers
- 2 cloves Garlic, minced
- 1 tbsp Ginger, minced
- 1 medium Carrot, grated
- 2 stalks Green onions, chopped
- 1.5 liters Low-sodium chicken broth
- 2 tbsp Soy sauce, low-sodium
- 100 g Spinach leaves
- 0.5 tsp Black pepper
- 1 tsp Rice vinegar
- 1 tsp Sesame oil
- 2 tbsp Cilantro, chopped (for garnish)
- 1 small Red chili, sliced (optional for spice)
Instructions
In a large mixing bowl, combine the lean ground chicken, minced garlic, minced ginger, grated carrot, and chopped green onions. Mix well until the ingredients are evenly distributed.
Take one whole wheat wonton wrapper and place about a teaspoon of the filling mixture in the center. Wet the edges with a small amount of water and fold the wrapper over the filling, pressing to seal properly. Repeat with remaining wrappers and filling.
Bring the low-sodium chicken broth to a gentle simmer in a large pot over medium heat. Add 1 tablespoon of soy sauce and the sesame oil to the broth.
Gently place the filled wontons into the simmering broth. Allow them to cook for about 5 to 7 minutes until the wonton wrappers become translucent and the filling is cooked through.
Add the spinach leaves to the broth and let them wilt for about 2 minutes.
Season the soup with the remaining 1 tablespoon of soy sauce, ground black pepper, and rice vinegar, adjusting to taste.
Ladle the soup into bowls, ensuring each has an equal number of wontons. Garnish with chopped cilantro and sliced red chili, if using.
Serve hot and enjoy this heart-healthy delight.
Nutrition Facts
Calories |
1684 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.3 g | 61% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 215 mg | 72% | |
| Sodium | 2769 mg | 120% | |
| Total Carbohydrate | 226.6 g | 82% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 12.0 g | ||
| Protein | 103.3 g | 207% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 295 mg | 23% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2172 mg | 46% | |
*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.
