Summer Mango Salsa Wontons
Details
- Makes 24
- 12 Ingredients
- 15 Minutes Prep
- 10 Minutes Cook
- Easy
Nutrition per serve
- Energy 253kJ
- Protein 1.2g
- Fat (total) 3g
- - Saturated Fat 0.6g
- Carbohydrate (total) 5.6g
- Fibre 0.9g
- Sodium 27mg
Ingredients
1 packet wonton wrappers (25 sheets)
Olive or canola oil spray
1 bunch asparagus, halved
1 mango, peeled and sliced
1 avocado, diced
1 red capsicum, diced
1/2 small red onion, finely chopped
1 long red chilli, seeded and finely chopped (optional)
2 tablespoons mint leaves, chopped
2 tablespoons lime juice, plus lime wedges
Mint leaves, extra, to serve
Slices red chilli, extra, to serve
Method
- To make the wonton cups, preheat oven to 200⁰C (180⁰C fan-forced).
- Spray a 24-cup capacity mini muffin pan with oil.
- Press wonton wrappers well into pan holes to form a cup which is fluted at the top.
- Bake for 8 minutes until lightly browned and crisp.
- Remove from muffin pans and cool.
- To make the wonton filling, bring a medium saucepan of water to the boil.
- Blanch asparagus in boiling water for 2-3 minutes, until tender but crisp.
- Plunge into a bowl of cold water then drain.
- Chop asparagus into 1cm pieces and combine in a medium bowl with mango, avocado, capsicum, onion, chilli, mint and lime juice.
- Spoon 2 teaspoons of salsa into each wonton cup.
- Top with shredded mint and chilli slice; serve immediately.
Dietitian Notes / Recipe Tips
Canapés served at parties can often be full of bad fats and salt (sodium). When planning the canapés for your next party stick to serving plenty of fresh nutritious foods, utilising the fruit and vegetables in season as they will be full of flavour. For example you could try serving vegie sticks with low fat hommus, wholegrain crackers with salsa, mini tomato bruschetta or mini fruit kebabs.
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Provider Acknowledgement
Image and recipe reproduced with permission from LiveLighter © State of Western Australia 2013.
