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 cupÌýChinese cabbage, finely choppedÌý125 mL
1 cupÌýShrimp, shell removed, choppedÌý250mL
2 cupsÌýLean ground porkÌý500 mL
3 sprigsÌýGreen onion, finely chopped Ìý3 sprigs
1 ½ TbspÌýCornstarchÌý22 mL
2 tspÌýSoy sauceÌý10 mL
1 ½ tspÌýSesame oilÌý7 mL
1 tspÌýOyster sauceÌý5 mL
1 mediumÌýEgg white, lightly beatenÌý1 medium
1 lb ÌýWonton wrappersÌý454 g
For the soup:
8 cupsÌýLow sodium chicken brothÌý2 L
½ tspÌýSesame oilÌý2 mL
3 cupsÌýChinese greens: cabbage, napa or bok choy, choppedÌý750 mL
3 sprigsÌýGreen onion, thinly sliced Ìý3 sprigs
Directions:
For the filling:
1.ÌýSqueeze 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.Ìý 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.
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