The Cooking Cardiologist – Wonton Tacos
Richard E. Collins, MD
Susan Buckley, RD
The Cooking Cardiologist©
South Denver Cardiology Associates
1000 SouthPark Drive
Littleton, CO 80120
During the Holidays, I had a chance to eat at Morimoto’s Restaurant (noted Asian chef on the Food Network) in NAPA, California. The wonton tacos were delicious. I also had a chance to look at Hungry Girl’s lower calorie wonton tacos on the web (96 calories for two tacos). Her recipe prep was quick, using off-the-shelf ingredients. Unlike a corn tortilla with a heavy corn flavor, the wonton (basically a thin sheet of pasta) is lighter allowing the Asian flavors to come through.
Here is my version. The wontons can be made gluten free. Unfortunately, I have not found any already prepared gluten-free wontons. A white corn tortilla could be substituted. The prepared dressing is also not gluten free either, but I have included a gluten free sauce that I think is fresher and just as light.
8 small wonton wrappers, 4×4 inches. For larger tacos, use 4 egg roll wrappers, 6×6 inches. For gluten free, use white corn tortillas
Olive oil spray
An oven safe taco rack to form the wontons (available at gourmet stores)
1½ cup shredded dry coleslaw mix or red cabbage, shredded (my preference)
2T fresh chopped cilantro and a few extra leaves for garnish
2T Newman’s Own Lite Low Fat Sesame Ginger Dressing or similar Kraft dressing
1T fresh grated ginger
For a gluten free dressing:
¼ cup rice vinegar, 1T toasted sesame oil, 1T fresh grated ginger, 2T gluten
free soy sauce, 1t toasted sesame seeds, 1t agave nectar. Whisk ingredients.
4 ounces cooked shredded chicken
1T red curry sauce (available in the Asian section)
1 carrot finely julienned
1 bunch green onions washed and chopped
1 T pickled ginger for garnish
Preheat oven to 4000F. Prepare wontons using a cookie cutter, 4” in diameter for small tacos and 6” in diameter for larger tacos. Lightly spray with olive oil and place into a taco rack. If not available, use an aluminum foil disposable cookie sheet and mold into two “V” shaped troughs. Place the wontons into the troughs. Bake for 5 minutes until crisp and edges slightly browned. Cool.
In a small sauté pan, add the cabbage, cilantro, dressing and fresh ginger. Sauté until cabbage is wilted and flavors develop, approximately 1-2 minutes. Remove from heat and place into a small bowl, reserving the sauté pan. Add the chicken and red curry paste to the pan. Sauté until heated through. Assemble the tacos starting with the chicken, then the cabbage. Add the carrots and then the green onions. Garnish with pickled ginger and more cilantro.
Serves 4. Serving size: two tacos. If using a larger wonton (6 inch diameter), serving size is one.
Nutrition Info: Calories: 119, Total Fat: 2 g, Carbohydrates: 15 g, Fiber: 3 g, Sodium: 228 mg, Protein: 11 g
Diabetic Exchanges: 1 Carb, 1.5 Protein
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