|Nutrition Facts (per serving)|
|Servings: 5 to 6|
|Amount per serving|
|% Daily Value*|
|Total Fat 17g||22%|
|Saturated Fat 4g||18%|
|Total Carbohydrate 36g||13%|
|Dietary Fiber 2g||7%|
|Total Sugars 3g|
|Vitamin C 4mg||20%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This easy chicken wonton recipe reduces the fat and calories by baking instead of deep-frying the filled wontons. It also uses reduced-fat peanut butter and a sugar substitute. If you are having a party, your guests who are watching their waistlines can enjoy this wonton appetizer.
Serve the hot wontons with a dipping sauce as an appetizer or part of a dim sum meal. They are flavorful in themselves, but you can also serve them with a dipping sauce such as soy sauce, sweet chili sauce, ketchup, cocktail sauce, or spicy Chinese mustard.
Click Play to See This Healthy Baked Chicken Wonton Recipe Come Together
"The filling for these wontons is oh-so-flavorful that a dipping sauce is completely optional. If you're not on a strict diet, regular peanut butter and sugar work just as well. Freeze any extras for a quick snack." —Laurel Randolph
Cooking spray, for the baking sheets
2 tablespoons vegetable oil
2 tablespoons chopped shallots
1 clove garlic, chopped
2 green onions, chopped
8 ounces ground chicken
3 tablespoons reduced-fat peanut butter
3 tablespoons shredded carrot
1 teaspoon green curry paste
2 tablespoons soy sauce
1 1/2 teaspoons sugar substitute, such as ZSweet
2 teaspoons lime juice
32 wonton wrappers
Gather the ingredients.
Preheat the oven to 350 F. Spray two 9 x 13-inch baking sheets with nonstick cooking spray.
Heat a wok over medium-high heat. Add the oil, drizzling it down the sides of the wok. When the oil is hot, add the shallots, garlic, and green onion and stir-fry briefly. Add the chicken meat and stir-fry until the chicken changes color and is nearly cooked through.
Stir in the peanut butter, shredded carrots, green curry paste, soy sauce, sugar substitute, and lime juice. Remove the wok from the burner and allow the mixture to cool.
Fill and fold the wontons: First, set out the wonton wrappers and a small bowl filled with water. Lay out 1 wonton wrapper and place approximately 1 tablespoon of the chicken mixture in the middle.
Dip your finger in the water and run it along the edges of the wonton wrapper to wet it.
Take another wonton wrapper and wet the edges. Place it on top of the other wonton, moistened-side down, in a way that forms a star shape (i.e., the top wrapper looks like a diamond instead of a square).
Fold the star points from the bottom wonton over the top. Fold the star points from the top wonton under the bottom. Now you should have little packets.
Continue with the rest of the mixture and wontons.
Lay the wontons out on the baking sheets and spray lightly with more cooking spray. Bake for 14 to 17 minutes or until browned on both sides, turning halfway through cooking.
- Keep the wonton wrappers covered with a lightly damp towel to keep them from drying out.
- Leftover wrappers can be frozen for up to three months.
- Steaming your wontons is another healthy alternative to baking. Set up a steamer and place a layer of banana, cabbage or lettuce leaves on the surface or lightly oil the surface to prevent sticking. Steam the wontons covered for 5 to 7 minutes until the wrapper is soft and the filling is hot.
- If you're not watching your calories, you can use regular peanut butter and sugar to taste.
- You can substitute the ground chicken with ground pork or turkey. For a vegetarian option, use an equivalent amount of coarsely grated firm tofu.
How to Freeze
You can assemble the wontons ahead of time and freeze them. Place them on a baking sheet in a single layer in the freezer until frozen, then transfer them to a freezer bag or storage container. Let thaw before baking or deep-frying. Note that deep-frying will add more calories due to the oil.
What is the difference between wonton and dumpling wrappers?
Store-bought wonton wrappers are usually square in shape and dumpling wrappers tend to be round. Wonton wrappers are generally thinner, though both come in varying ranges of thickness. Sometimes wonton wrappers will contain egg in addition to flour and water.