Wontons are a traditional offering at a Chinese New Year celebration. However, many store bought ones contain garlic and onion. So why not make your own delicious low FODMAP ones? This recipe is easy however may take some time depending on your skill level... But you can always get friends and family involved to help! Eat them alone or see the serving suggestion below for a low FODMAP wonton soup, a popular accompaniment.
Pork, lean, minced (this can be a mix of prawn, chicken or even beef)
1 1⅓ tbsp cornstarch
2 tsp sesame oil
3 tsp ginger, grated
½ cup green spring onion tops, very finely chopped
2 2½ tbsp soy sauce (to taste)
1 cup cabbage, common or red, very finely diced
1 1⅓ tbsp tapioca or rice flour
60 square wonton wrappers
To make the wonton filling, combine the mince, cornstarch, sesame oil, ginger, green spring onion tops, soy sauce and cabbage in a large mixing bowl. Cover and refrigerate until ready to use.
Lightly dust a baking tray covered with non-stick paper with rice or tapioca flour. To make wontons, place a ball of 2 teaspoons of filling in the centre, brush 2 right angle edges with water and fold on the diagonal making sure any air is expelled while sealing. Place the finished wonton on the baking sheet making sure they don't touch each other. This diagonal fold is a very simple one but you can easily fold into different shapes.
For boiled wontons:
Boil a large pot of water. When boiling, add the wontons and cook for 5-6 minutes until they float. Remove and drain in a lightly oiled colander making sure they are slightly oiled all over so they don't stick together.
For pan-fried wontons:
Heat a little neutral oil in a pan and fry wontons until the bottoms are brown. Add some boiling water and cover pan with a tight fitting lid. Steam-fry wontons for about 5 minutes or until cooked through.
|Nutrition Information (per serve)
|1336 Kj / 319 cal