Crab Salad in Crisp Wonton Cups

Dairy Free
Health score
9%
Crab Salad in Crisp Wonton Cups
35 min.
6
163kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • teaspoons canola oil 
  • stalk celery diced finely
  • tablespoons cilantro leaves fresh coarsely chopped
  • tablespoons juice of lime fresh
  • teaspoon lime zest 
  • 0.5 pound lump crab meat picked over
  • 0.5 cup mangos diced finely
  • tablespoons olive oil 
  • 0.5 teaspoon pepper flakes dried red hot
  • 0.3 teaspoon salt 
  • 0.3 teaspoons salt 
  • 0.3 cup scallions thinly sliced
  • 18  wonton wrappers frozen thawed (if )

Equipment

  • bowl
  • oven
  • whisk
  • muffin tray

Directions

  1. Preheat the oven to 375 degrees F. Spray 2 mini-muffin tins with cooking spray.
  2. Brush the wonton wrappers with oil, and place each wrapper into a section of a mini-muffin tin. Gently press each wrapper into the tin and arrange so that it forms a cup shape. The wrapper will overlap itself and stick up out of the cup.
  3. Sprinkle with salt and bake for 8 to 10 minutes, until browned and crisp.
  4. Remove from the tin and allow wrappers to cool.
  5. Meanwhile whisk together the zest, lime juice, salt, pepper, and pepper flakes.
  6. Add the oil and whisk until well combined.
  7. In a medium bowl, toss together the crabmeat, celery, mango, scallion and cilantro.
  8. Add dressing and toss to combine. Fill each cup with the crab salad and serve.

Nutrition Facts

Calories163kcal
Protein23.19%
Fat36.97%
Carbs39.84%

Properties

Glycemic Index
35.29
Glycemic Load
1.06
Inflammation Score
-4
Nutrition Score
10.974782570549%

Flavonoids

Cyanidin
0.01mg
Catechin
0.24mg
Eriodictyol
0.11mg
Hesperetin
0.59mg
Naringenin
0.03mg
Apigenin
0.2mg
Luteolin
0.08mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
0.57mg

Nutrients percent of daily need

Calories:162.74kcal
8.14%
Fat:6.67g
10.26%
Saturated Fat:0.86g
5.36%
Carbohydrates:16.16g
5.39%
Net Carbohydrates:15.22g
5.54%
Sugar:2.17g
2.42%
Cholesterol:17.9mg
5.97%
Sodium:647.63mg
28.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.41g
18.81%
Vitamin B12:3.41µg
56.77%
Selenium:20.28µg
28.97%
Copper:0.41mg
20.34%
Zinc:2.46mg
16.4%
Vitamin K:15.61µg
14.86%
Vitamin C:10.28mg
12.45%
Folate:47.62µg
11.91%
Phosphorus:107.46mg
10.75%
Vitamin B1:0.14mg
9.5%
Manganese:0.19mg
9.46%
Vitamin B3:1.8mg
9%
Vitamin E:1.15mg
7.66%
Vitamin B2:0.12mg
6.84%
Magnesium:26.74mg
6.69%
Iron:1.15mg
6.36%
Vitamin A:293.78IU
5.88%
Vitamin B6:0.09mg
4.66%
Potassium:158.27mg
4.52%
Fiber:0.94g
3.77%
Calcium:36.94mg
3.69%
Vitamin B5:0.19mg
1.94%