The Cooking Cardiologist, Dr. Richard Collins, shows us how to make this easy appetizer.
Appetizers are always labor intense. These mini-tacos are not that difficult to make and provide a twist to the usual taste. A standard taco shell is often deep fat fried with an over whelming corn flavor and fat. These Asian styled tacos are lighter and lower in calories by 50%. They are made from wontons, available in most grocery stores, next to the chilled Asian products, tofu etc. Purchase the larger egg roll wrappers. They are similar to wontons except larger. They can be trimmed to any size from a mini-appetizer to a standard tortilla size, 5” in diameter.
For the taco shells:
8 egg roll wrappers, 6x6 inches, see recipe below
Olive oil spray
An oven safe taco rack to form the wontons (available at gourmet stores)
For the filling:
1½ cup shredded dry coleslaw mix or red cabbage, shredded (my preference)
2T fresh chopped cilantro and a few extra leaves for garnish
1T fresh grated ginger
For the dressing: ¼ cup rice vinegar, 1T toasted sesame oil, 1T fresh grated ginger, 2T reduced sodium soy sauce, 1t toasted sesame seeds, 1t agave nectar. Whisk ingredients together. Use only 2 tablespoons. Save the remaining for other uses such as a salad dressing.
For the protein:
4 ounces cooked shredded chicken, shrimp or tofu
1T red curry sauce (available in the Asian section)
For the topping:
1 carrot finely julienned
1 bunch green onions washed and chopped
1 T pickled ginger for garnish
Cilantro leaves for extra garnish
Preheat oven to 4000F. Prepare wontons using a cookie cutter, 4” in diameter. If a cookie cutter is not available, use a large round ramekin or a 4” diameter bowl, trimming the edges with a knife. Also the tacos can be made into 4” square wedges as well. Place onto a taco rack (available in most gourmet shops). If not available, use an aluminum foil disposable cookie sheet and mold into a “V” shaped wedge. Place the wontons over the wedge. Lightly spray with olive oil. Bake for 5 minutes until crisp and edges are slightly browned. Cool.
Prepare the dressing by whisking all ingredients. In a small sauté pan, add the cabbage, cilantro, 2 T of dressing and fresh ginger. Sauté until cabbage is wilted and flavors develop, approximately 1-2 minutes. Remove from heat and place into a small bowl, reserving the sauté pan. Add the chicken and red curry paste to the pan. Sauté until heated through.
Assemble the tacos starting with the chicken, then the cabbage. Add the carrots and then the green onions. Garnish with pickled ginger and more cilantro.
Serves 4. Serving size: two tacos.
Nutritional Information: Calories: 119, Total Fat: 2 g, Carbohydrates: 15 g, Fiber: 3 g, Sodium: 228 mg, Protein: 11 g
Diabetic Exchanges: 1 Carb, 1.5 Protein