Baked Egg Rolls Recipe
Just plain healthy recipe...
Delicious low fat version of baked egg rolls, made with chicken and crisp tender vegetables, including healthful bean sprouts. Nutritious and satisfying.
2 cups grated carrots
1 14-ounce can bean sprouts
1/2 cup water chestnuts, chopped
1/4 cup green bell pepper, chopped
1/4 cup green onions, chopped
2 cups cooked chicken, diced
4 teaspoons cornstarch
1 tablespoon water
1 tablespoon light soy sauce
1 teaspoon vegetable oil
1 teaspoon brown sugar
Pinch of cayenne pepper
16 egg roll wrappers
Note: Keep stack of egg roll wrappers covered until needed one at a time.
Cook first 6 ingredients in a large skillet (coated with cooking spray), over medium heat until vegetables are crisp-tender. Add chicken and continue to cook until heated through.
In a separate bowl, mix together cornstarch, water, soy sauce, oil, brown sugar and cayenne pepper. Stir sauce into chicken mixture.
Bring combined mixture to a boil and continue cooking for 2 to 3 minutes. Remove from heat.
Make egg rolls by placing 1/4 cup of chicken mixture onto the bottom third of one egg roll wrapper, then folding the sides of the wrapper toward the center, and then rolling tightly.
Place egg rolls on a baking sheet (coated with cooking spray), seam side down. Spray tops of egg rolls with cooking spray and bake at 425 degrees for 10-15 minutes, until lightly browned.
Yield: 8 servings
Serving size: 2 egg rolls
Calories: 216; Total Fat: 3g; Cholesterol: 27mg; Carbohydrates: 45g; Protein: 13g; Fiber: 1g; Sodium: 518mg
Diabetic Exchanges: 3 starch, 1 lean meat