Recipes · Chinese · Appetizers
Wontons in Broth
One serving has 484 kcal and 29 g protein, and at least a fifth of a woman's daily need of thiamin (93%), selenium (73%), niacin (55%), riboflavin (52%), phosphorus (41%) and zinc (38%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (400 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, egg, gluten, pork, poultry, sesame, shellfish, soy
Ingredients
- 60 g Wonton wrappers
- 90 g Pork, ground, raw
- 30 g Shrimp, raw
- 10 g Scallions, raw
- 3 g Ginger, fresh
- 4 g Soy sauce
- 3 g Sesame oil
- 0.3 g White pepper
- 200 g Chicken broth
Method
- Mix the ground pork with the finely chopped shrimp, scallion, ginger, soy sauce, sesame oil and white pepper until well combined and slightly sticky.
- Place a small spoonful of the filling in the centre of each wonton wrapper, dab the edges with a little water, and fold and pinch into a sealed wonton shape.
- Bring a large pot of water to a boil and cook the wontons in batches for 3-4 minutes, until they float and the filling is cooked through (74°C/165°F), then lift out with a slotted spoon.
- Meanwhile bring the chicken broth to a simmer in a separate pot.
- Divide the cooked wontons between bowls and ladle over the hot broth.
- Serve immediately while the broth is hot and the wonton skins are still tender.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 484 kcal | 23% |
| Carbohydrates | 37.3 g | |
| Water | 306 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 29 g | 60% |
| Tryptophan | 0.27 g | |
| Threonine | 0.87 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.7 g | |
| Lysine | 1.5 g | |
| Methionine | 0.51 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.92 g | |
| Tyrosine | 0.71 g | |
| Valine | 1.1 g | |
| Histidine | 0.74 g | |
| Fat | 23.6 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 3.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 3.1 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 123 mg | |
| Calcium | 77.8 mg | 8% |
| Copper | 0.3 mg | 33% |
| Iron | 3.4 mg | 19% |
| Magnesium | 48.1 mg | 16% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 290 mg | 41% |
| Potassium | 480 mg | 10% |
| Selenium | 40 µg | 73% |
| Sodium | 1,393 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 1 mg | 93% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 7.8 mg | 55% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 63.4 µg | 16% |
| Cobalamin (vitamin B12) | 0.68 µg | 28% |
| Choline | 4.2 mg | 1% |
| Vitamin A | 9.2 µg | 1% |
| Vitamin C | 2.7 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 21.1 µg | 23% |
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
1.3 kg CO2e a serving: about average for main dishes 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.