Recipes · American · Appetizers
Crab Rangoon
One serving has 598 kcal and 18 g protein, and at least a fifth of a woman's daily need of selenium (70%), cobalamin (63%), vitamin K (56%), copper (48%), riboflavin (38%) and vitamin A (36%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (204 g)
- Difficulty: Medium
- Diets: Pescatarian
- Contains: dairy, egg, gluten, shellfish, soy
Ingredients
- 50 g Wonton wrappers
- 80 g Cream cheese
- 40 g Crab meat, canned
- 10 g Scallions, raw
- 0.5 g Garlic powder
- 3 g Soy sauce
- 15 g Vegetable oil
- 5 g Water
Method
- Beat the cream cheese until smooth, then mix in the crab meat, scallions, garlic powder and soy sauce.
- Lay out the wonton wrappers and place a small spoonful of the filling in the center of each.
- Moisten the edges with the water, fold into triangles or purses, and press firmly to seal.
- Heat the oil in a pan to 175°C (350°F) and fry the wontons in batches for 2-3 minutes until golden and crisp.
- Drain on paper towels and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 598 kcal | 28% |
| Carbohydrates | 34.6 g | |
| Water | 105 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 17.5 g | 36% |
| Tryptophan | 0.21 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.77 g | |
| Leucine | 1.4 g | |
| Lysine | 1.1 g | |
| Methionine | 0.43 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.78 g | |
| Tyrosine | 0.66 g | |
| Valine | 0.87 g | |
| Histidine | 0.41 g | |
| Fat | 43.6 g | |
| Monounsaturated | 10.7 g | |
| Polyunsaturated | 10.2 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 8.8 g | |
| Saturated | 18.7 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 124 mg | |
| Calcium | 146 mg | 15% |
| Copper | 0.43 mg | 48% |
| Iron | 2.2 mg | 12% |
| Magnesium | 36.3 mg | 12% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 230 mg | 33% |
| Potassium | 297 mg | 6% |
| Selenium | 38.3 µg | 70% |
| Sodium | 929 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 4 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 77.7 µg | 19% |
| Cobalamin (vitamin B12) | 1.5 µg | 63% |
| Choline | 55.3 mg | 13% |
| Vitamin A | 254 µg | 36% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 50.1 µg | 56% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.9 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.