nutritional information

Per Serving (2 cups soup and 5 wontons):

  • Calories: 256
  • Protein: 9 g
  • Total Fat: 4 g
  • Saturated Fat: <1 g
  • Carbohydrates: 45 g
  • Cholesterol: 4 mg
  • Sodium: 1,036 mg
  • Fiber: 6 g
  • Sugar: 6 g

Japanese Broth with Butternut Squash Wontons and Bok Choy

Serves 4

If you prepare the wontons ahead (cover, then refrigerate them), this soup takes only minutes to prepare.
  • 1 lb. butternut squash, peeled and cut into chunks
  • 1 Tbs. toasted sesame oil
  • ½ tsp. red pepper flakes
  • ½ tsp. ground ginger
  • 6 cloves garlic, unpeeled
  • ¼ cup whole-wheat panko breadcrumbs
  • 20 small, round wonton wrappers
  • 3 cups mushroom broth
  • 4 baby bok choy, thinly sliced on bias
  • 2 Tbs. low-sodium tamari
  • 2 Tbs. mirin
  • 6 green onions, thinly sliced

1. Preheat oven to 400°F. Toss squash with oil, red pepper flakes, and ground ginger in bowl. Spread squash and garlic in single layer on baking sheet. Roast 45 minutes, or until soft. Cool 10 minutes, then peel garlic.

2. Place squash and garlic in food processor, and purée until smooth. Transfer to bowl, and stir in breadcrumbs. Season with salt and pepper, if desired.

3. Lay 1 wonton wrapper on work surface. Moisten edges of wonton wrapper with water. Spoon 2 tsp. squash mixture in center of wrapper, and press edges together to create half-moon. Repeat with remaining wrappers and filling.

4. Arrange wontons in both baskets of double-decker bamboo steamer. Bring 1 inch water to a simmer in large skillet; set steamer in skillet, and steam dumplings 5 minutes, or until tender.

5. Meanwhile, bring broth and 3 cups water to a boil in large pot, stir in bok choy, and simmer 2 minutes, or until greens are crisp-tender. Stir in tamari
and mirin, cover, and keep warm.

6. Place 5 dumplings in each soup bowl, and ladle broth and bok choy over top. Garnish each serving with green onions.

January/February 2013 p.82

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