Robin's Healthy Take: Egg Rolls
For my Healthy Eats posts, I seem to be on a roll when it comes to revamping America’s favorite restaurant fare. That said, I couldn’t forget the amazing egg roll. When I was pregnant with BOTH of my boys, I craved egg rolls like there was no tomorrow. Thankfully, I lived within walking distance to a fabulous Asian restaurant. When cravings struck, I took a stroll. Turns out, it’s a good thing I hoofed it; one egg roll (an appetizer) dishes up 1/3 of your salt intake for the day. And, of course, I always ate two. Here are the rest of the stats for the average egg roll:
For you egg-roll-cravers out there, I’ve got the perfect recipe. The filling is a simple and sensational blend of sautéed chicken, cole slaw mix (cabbage and carrots), rice vinegar and sesame oil. The golden-brown egg rolls are baked not fried and served with a tangy soy-mirin-cilantro dipping sauce. You can actually enjoy TWO egg rolls for the calories of ONE restaurant roll (and just 3 grams of fat). Pregnant or not, they’re sure to become your favorite. Oh, and make a big batch because they freeze really well (freeze them before baking). You’ll definitely want lots on hand for last minute cravings (and houseguests).
Note: Bake frozen egg rolls straight from the freezer (no thawing necessary). Just add 5-7 minutes to the cooking time.
16-ounce package shredded cole slaw mix (cabbage and carrots or green and purple cabbage and carrots)
Preheat oven to 375 degrees. Coat a large baking sheet with cooking spray.
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add chicken and cook 3-5 minutes, until golden brown on all sides, stirring frequently. Add sesame oil, ginger and garlic and cook 1 minute.
Add slaw mix and rice vinegar and cook 3 minutes, until cabbage wilts and liquid is absorbed. Remove from heat and set aside.
Arrange egg roll wrappers on a flat surface. Spoon an equal amount of chicken-cabbage mixture across the center of wrapper in a diagonal (from point to point). Pull one point/corner up and over filling. Fold in sides and roll up completely (roll up tightly). With moistened fingers (dip in water), seal the last point/corner to the roll.
Transfer egg rolls to prepared baking sheet and bake 12-15 minutes, until golden brown.
Meanwhile, to make the dipping sauce, whisk together all ingredients and serve with egg rolls.
Nutrition Info Per Serving (serving size: 2 egg rolls, 1 tablespoon sauce)