These are an awesome appetizer to make ahead for an upcoming party. I made the "wrappers" or "puffs" a week ahead and I stored in the freezer. I also made the filling a day ahead and kept in the fridge until just before serving.
"Wrappers" AKA "Puffs":
3 eggs, separated
1/2 tsp cream of tartar
3 ounces Sour Cream or cream cheese
1/2 cup unflavored egg white or whey protein
Preheat oven to 375 degrees. Separate the eggs and reserve the yolks for another recipe (creme brule anyone?). In a large bowl, whip egg whites and cream of tartar until VERY stiff. Then add the whey. Using a spatula, gradually fold the sour cream into the egg white mixture, being careful not to break down the whites. Place round balls of dough onto a GREASED baking sheet (or a mini muffin tin works great). Bake at 375 degrees for 10 minutes. Keep oven shut, and leave the puffs in there for another 5 minutes or until cool. Makes 24 puffs.
Nutritional info (per puff): 21 calories, trace carbs, 0 fiber, 2.3g protein
Filling:
1 clove garlic, minced
1 (8 ounce) package cream cheese
1 (6 ounce) can crabmeat, drained and flaked
2 green onions with tops, thinly sliced
1 tsp fresh ginger, finely grated
1/2 tsp wheat-free organic Tamari (soy sauce)
Combine garlic, cream cheese, crab, green onions, ginger, and Tamari sauce in a bowl. Fill into puffs. To prevent puffs from getting soggy, fill the day you plan on eating. Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Crab Rangoon = 261 calories, 29.2 carbs, 1 fiber, 11.2 protein
"Healthified" Crab Rangoon = 177.5 calories, 2.1 carbs, 1 fiber, 16.8g protein
Oooh! I'm going to try these! I love crab rangoon. :)
ReplyDeleteYUM!! I love crab rangoons, I never even thought it was possible to try it low carb. And the chicken and mushroom below this one looks amazing too. I'm so glad I found you!
ReplyDeleteso i am not a very experienced cook, bear with me while i figure this out. you make the puffs in a ball. then you make the filling. How do you put the filling in the puff ball? cut it open?
ReplyDeletealso, the filling is cold, so if you put the cold filling the in the warm puff, is it going to be hot enough to eat.
Also if you make the puff ahead of time, how do you reheat with the filling.
If you want to make sure it is warm, or are eating as leftovers, you can heat up the filling before you put it into the puffs. Yes, you cut a slit in the puff ball to open it. Good luck! :)
DeleteLove your blog!!! Any ideas for someone with an egg allergy? Everything good has egg as a base and I'm as Pescatarian to boot. Would love your advice....
ReplyDeleteThanks for the kind words! I'm afraid there isn't a good substitute for the eggs. They provide the base of the "puffs". Sorry.
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