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
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