Healthy Summer Mango Salsa Wontons Recipe
Ingredients
- 1 packet wonton wrappers
- olive or canola oil spray
- 1 bunch asparagus, halved
- 1 mango, peeled and diced
- 1 avocado, diced
- 1 red capsicum, diced
- small red onion, finely chopped
- 1 long red chilli, seeded and finely chopped (optional)
- 2 tbs mint leaves, chopped
- 2 tbs lime juice, plus lime wedges
- mint leaves, extra, to serve
- slices red chilli, extra, to serve
Method
Wonton cups
1. Preheat oven to 200ºC (180ºC fan-forced).
2. Spray a 24-cup capacity mini muffin pan with oil.
3. Press wonton wrappers well into pan holes to form a cup which is fluted at the top.
4. Bake for 8 minutes until lightly browned and crisp.
5. Remove from muffin pans and cool.
Wonton filling
1. Bring a medium saucepan of water to the boil.
2. Blanch asparagus in boiling water for 2–3 minutes, until tender but crisp.
3. Plunge into a bowl of cold water then drain.
4. Chop asparagus into 1cm pieces and combine in a medium bowl with mango, avocado, capsicum, onion, chilli, mint and lime juice.
5. Spoon 2 teaspoons of salsa into each wonton cup.
6. Top with shredded mint and chilli slice; serve immediately.
Hint
Wonton cups can be prepared a day in advance and stored in an airtight container until required.
Healthy tip!
Having a party? Serve vegie sticks and water crackers with salsa rather than high-fat chips and dips.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 235 kJ | 601 kJ |
| 56 Cal | 144 Cal | |
| Protein | 1.2 g | 3.1 g |
| Fat, total | 3 g | 7.7 g |
| — saturated | 0.6 g | 1.6 g |
| Carbohydrate | 5.6 g | 14.4 g |
| — sugars | 1.3 g | 3.3 g |
| Sodium | 27.4 mg | 69.9 mg |
| Fibre | 0.9 g | 2.4 g |
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