Healthy Recipes – Baked Egg Rolls
I didn’t think I’d be back writing a food hub so soon after the Hubbalicious contest! To tell you the truth, I was so sick of recipes and cuisines that I thought I might never cook again! Ha!
You can’t keep a good cook (or woman) down so shortly after I retired from the contest when it just got to be too much, I did go back to cooking and exploring great healthy recipes. I have to – I have a hubby to feed not to mention myself and store bought is never my choice.
I’m always looking for great ways to bake something instead of frying it. My next quest is to find flautas that are baked and/or chimichangas!
I came across this recipe in a book for diabetics as I have been looking at a lot of diabetic recipes just to see how much they trim fat and calories. It’s kind of a neat way to cook and so far, I’ve made some really delicious meals and snacks.
This particular recipe is from The Diabetes Snack, Munch, Nibble and Nosh Book…150 Quick Treats to Add Zip to Your Diet Book!
I whipped these up in no time last night and even discussing them on the phone with my son who is visiting next week and my daughter and her husband, I got the message that I was making these!
flickr aviorchaud
Healthy Stats
For 1 baked egg roll
Calories 117
Total Fat 1 g
Saturated Fat 0 g
Calories From Fat 13
Cholesterol 24 mg
Sodium 265 mg
Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 1 g
Protein 6 g
Exchanges
1 Starch
1 Vegetable
Another Way To Roll Egg Rolls
Bring the point over the filing.
Roll the egg roll 1 time enclosing the filling
Fold the sides over the filling.
Roll the egg roll shut
Seal the tip with a little brush of cold water
Did you know that you can also roll small burritos this way and grape leaves?
Recipe for Baked Egg Rolls
Makes 12 – Serving size = 1 egg roll
INGREDIENTS
1 tablespoon lite soy sauce (I used low sodium)
1 teaspoon cornstarch
1/2 teaspoon rice or white vinegar
1/4 teaspoon packed brown sugar
2 teaspoons Asian sesame oil (I used olive oil)
1/2 cup thinly sliced green onion tops only
2 cups of fresh bean sprouts, rinsed, drained
1 cup small cooked shrimp, chopped (I used prawns)
12 egg roll wrappers
Nonstick cooking spray
Salt if desired
PREPARATION
Preheat oven to 400 degrees. Spray a large baking sheet with the cooking spray and set aside.
Mix soy sauce, cornstarch and vinegar in a small bowl.
Add brown sugar and stir – set that aside.
In large skillet, combine the oil (or substitute more cooking spray), green onion, bean sprouts and cabbage. Cook over medium-high heat for 3 minutes or until the vegetables are soft.
Stir in the cornstarch mixture and the shrimp – cook 1-2 more minutes – or until the sauce is thickened.
Strain and drain off the excess fluid – transfer to a bowl.
Lay 1 egg roll on a flat surface – have 1 corner facing you. Add about 3 tablespoons of filling down the center of the wrapper but leave about 1-1/2 inches at each of the pointed ends free of filling.
Fold pointed end of the wrapper facing you over the filling – then fold the pointed ends at the sides of the wrapper over the filling.
Brush the remaining 1 pointed end with cold water. Fold the remaining end of the wrapper over the filling, rolling to make the traditional egg roll shape.
Transfer egg roll to baking sheet – assemble the other 11 egg rolls.
Spray all the egg rolls lightly with cooking spray.
Bake at 400 degrees for 13 minutes or until slightly crispy and browned. These were delicious straight from the oven but they were also delicious today rewarmed in the microwave.
You can also cool, cover and refrigerate after cooking for 24 hours before serving – rewarm them in a 350 degree oven for 9-11 minutes.
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Summing Up Baked Egg Rolls
I thought this was a fantastically easy recipe for a great meal or snack food. You could of course use wonton wrappers and make smaller egg rolls for appetizers.
I was thinking I would substitute shredded carrot for some of the bean sprouts next time as well.
If you don’t happen to be able to find fresh bean sprouts, substitute 1 15 oz. can for the 2 cups of sprouts – wash and drain.
Substitute or add jicama or water chestnuts for a more traditional crunch.
Use part pork and part shrimp or prawns for a different meat choice.
Add chopped mushrooms for part of the sprouts or cabbage.
I used savoy cabbage but there are several different varieties of cabbage such as bok choy, etc. as your cabbage.
Add baby peas to the mix as well for a different taste.
In short, I think this is a super healthy alternative to making fried egg rolls. They were very easy to make and even if I had doubled the recipe, it only took me a few minutes to whip it together.
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