Wonton Soup

Sodium increases your risk of poor health. The homemade form of this popular soup has about half as much salt as a restaurant version. Prepare your own food at home so that you can control the amount of salt you eat!

Ingredients:

For the filling:

½ cup Chinese cabbage, finely chopped 125 mL
1 cup Shrimp, shell removed, chopped 250mL
2 cups Lean ground pork 500 mL
3 sprigs Green onion, finely chopped  3 sprigs
1 ½ Tbsp Cornstarch 22 mL
2 tsp Soy sauce 10 mL
1 ½ tsp Sesame oil 7 mL
1 tsp Oyster sauce 5 mL
1 medium Egg white, lightly beaten 1 medium
1 lb  Wonton wrappers 454 g

For the soup:

8 cups Low sodium chicken broth 2 L
½ tsp Sesame oil 2 mL
3 cups Chinese greens: cabbage, napa or bok choy, chopped 750 mL
3 sprigs Green onion, thinly sliced  3 sprigs

Directions:

For the filling:

1. Squeeze cabbage to remove moisture.
2. In a medium bowl, mix cabbage with shrimp, pork, green onion, cornstarch, soy sauce, sesame oil and oyster sauce. Set aside.
3. Place 1 wonton wrapper on work surface with one point facing you.
4. Add one teaspoon of the filling in bottom corner. Moisten top edge with egg white, fold top corner over filling (to make a small triangle), moisten side corners of the triangle with egg white; bring side corners together, overlapping slightly. Pinch corners together to seal.  Repeat for all wonton wrappers.

For the soup:

1. In a large pot, bring chicken broth to a boil. Add wontons and cook until filling is no longer pink (internal temperature of 160°F / 71°C).
2.Add Chinese greens, sesame oil and onion. Bring to a boil and cook for another 2 to 3 minutes.

Makes 10 servings (375 mL / 1 ½ cups / 317 g)

Per Serving: 240 calories, 6 g fat (1.5 g saturated fat, 0 g trans fat), 430 mg sodium, 31 g carbohydrate, 17 g protein, 1 g fibre.
 

For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca