Wonton Soup
There are a few bonuses to making your own wonton soup. First of all, you can assure healthy ingredients go into the dumplings. Plus, it’s surprisingly easy and you don’t have to settle for an overly salty, flavourless broth. Here, star anise provides unexpected sparkle while oyster mushrooms add umami depth. If you like heat, you can spike the broth with chili garlic sauce. Look for organic shrimp, which is a more sustainable choice than imported crustaceans. The wonton parcels freeze really well if you want to prepare them in advance.
1/2 lb (225 g) shrimp, finely diced
2 green onions, finely diced, green and white parts
1 carrot, finely diced
2 Tbsp (30 mL) sesame oil
3 Tbsp (45 mL) sodium-reduced soy sauce
2 tsp (10 mL) grated ginger plus 4 slices
Dash cayenne
32 wonton wrappers
3 cups (750 mL) no sodium-added chicken broth
2 whole star anise
1/4 tsp (1 mL) white pepper
2 baby bok choy, quartered
1 cup (250 mL) oyster mushrooms, sliced
Fresh cilantro and chives
In large bowl, combine shrimp, green onion, carrot, 1 Tbsp (15 mL) sesame oil, 2 Tbsp (30 mL) soy sauce, grated ginger, and cayenne.
Place 1 tsp (5 mL) shrimp filling in centre of a wonton wrapper. Wet your finger, run it along edges of wrapper, and fold into a triangle. Starting at the top of the triangle, run your fingers along sides of wrapper to seal. Try to get all the air out of each wonton before it’s fully sealed. Wet two bottom points of triangle and pull together to seal. Repeat with remaining filling and wrappers.
Place broth, 1 Tbsp (15ml) soy sauce, 1 Tbsp (15ml) sesame oil, star anise, white pepper, and ginger slices in large saucepan with 3 cups (750 mL) water. Bring to a boil and simmer over low heat for 15 minutes until fragrant. Discard ginger and star anise. Increase heat to medium and drop wontons into simmering stock. Once they rise to the surface, cook for 1 additional minute. Add bok choy and oyster mushrooms; simmer for 1 minute or until greens are wilted.
Divide wontons, broth, and vegetables among serving bowls and garnish with cilantro and chives.
Serves 6.
Each serving contains:
182 calories; 13 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 458 mg sodium
Source: "Healthy Chinese Food," alive #348, October 2011
Wonton Soup
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Roasted Roots and Lentils with Tahini Dressing and Zesty Herbs
Spooned over hearty fall greens such as kale or chard, this delicious side dish can also double as a main meal; its flavours absolutely pop with our zesty herb topping. The beets are packed with amazing nutrients, plus they’re delicious served hot, at room temperature, or cold. Add some crunch This dish is a meal in itself. Scatter toasted pine nuts or pecans overtop for some added crunch.
Broccoli ’Bou Stir-Fry
“One of my favourite stir-fry meals is broccoli beef, so when I found myself with several hundred pounds of Yukon Mountain caribou this past fall, I figured a ’bou backstrap would be an excellent game replacement,” says Cosco. “Paired with a side of rice, this quick game meal is ready to go.” Note to those afraid of cranking the heat: “The pan needs to be ripping hot to give an immediate sear,” says Cosco. Take a deep breath, and go for it. What’s backstrap? Backstrap comes from the caribou’s longissimus dorsi, the muscle that runs along the spine. Beef striploin would be a good substitution for the lean meat, says Cosco. The slices should be cut to the classic length of fajita strips, about 1/2 in (1.25 cm) wide.
BC Spot Prawn Pasta
Simple and quick, this spot prawn pasta combines local, juicy seafood with a touch of heat. If you can’t find a fresh Fresno chili pepper, use a red jalapeño or a tiny bit of fresh cayenne pepper instead. Heads or shells—on or off? Cosco serves the prawns with the shells and heads on, but if you’re not catching your own spot prawns, buy ones with the heads removed. Prawns and shrimp release an enzyme from their heads when they die that makes the flesh black and mushy. Cooking prawns in their shells adds flavour, and the shells come off easily once cooked, but they can be a bit messy—especially when camping—so feel free to remove them before cooking or buy a smaller quantity of shelled prawns or shrimp if you’re worried about everyone’s fingers smelling of seafood all night.