Ahhhh….take out. I don’t know anyone who doesn’t love picking up some quick stir fry and crab rangoons. It may be convenient, but the high sodium, oil and calorie content can be a little figure unfriendly.
My egg rolls are made with lean ground chicken or turkey and baked instead of fried. They are crunchy on the outside and full of flavorful, fresh vegetables on the inside. With the option to make ahead and freeze, this take out food can be available at your finger tips. Have a Chinese food party and let your guests help you roll up the egg rolls. Make the filling ahead and chill, then let everyone join in on the fun of making the appetizers with you!
Most take out egg rolls clock in at 190 calories and 8g fat per roll (not including dipping sauces). Mine are 120 calories and 1.5g fat.
Produce tip: when using fresh ginger cut into 1-2 inch pieces (with peel on), wrap tight in plastic wrap and freeze. Pull out pieces as needed. It will keep fresh longer than in the fridge, easier to chop when frozen and handy for individual recipes.
here are your ingredients…….
CHICKEN EGG ROLLS – makes 13
2/3 cup ONION, chopped
3 clove GARLIC, minced
2 tsp GINGER, FRESH, peeled and minced
1 lb LEAN GROUND CHICKEN OR TURKEY, 93/7 lean or higher, Organic
1 cup CELERY, chopped
14 oz COLE SLAW MIX, shredded green/red cabbage & carrots
2 tbsp SOY SAUCE, LOWER SODIUM
1-2 tsp HOT CHILI SAUCE (SRIRACHA), optional
1 tbsp RICE VINEGAR
1/4 tsp BLACK PEPPER, GROUND
- SEA SALT TO TASTE, if needed
- 13 EGG ROLL WRAPPERS
1. Spray a large skillet with cooking spray and heat over medium-high heat. Add onion, garlic and ginger; sauté 2 minutes. Add chicken or turkey and celery; cook 6-8 minutes, or until cooked through.
2. Reduce heat to low and stir in cabbage mixture and sesame oil.
Cover and cook 2-3 minutes to soften cabbage. Remove from heat and add soy sauce, rice vinegar, hot chili sauce (if using) and pepper. Chill in a bowl about 15 minutes.
3. Time to roll em’ up: here is your set up….. a small bowl of warm water, a cutting board, egg roll wrappers, filling and large baking sheet (if freezing line the baking pan with wax paper ~ if baking, spray it with cooking spray) Don’t worry if your first few look a little messy ~ it may take a few to get the hang of it.
Place 1 egg roll wrapper onto a work surface with 1 corner pointing toward you (wrapper should look like a diamond).
Spoon 2-3 tablespoons filling into center of wrapper (may need to use a slotted spoon when you get to the bottom portion of the filling bowl ~ don’t want excess liquid or your egg rolls will be soggy ~ yuck!)
Fold top corner of egg roll wrapper over filling and tuck under filling.
Fold one side corner down, over and in.
Do the same with the other side corner.
Good work, almost there! Roll half way over jelly roll style.
Dip your finger in the warm water and moisten bottom corner edges.
Contine rolling and lightly press seal to stick.
Repeat procedure with remaining wrappers and filling ~ (this is where it’s fun to have a party so others can help you!)
your end product…..(I hate to use this word about food but kind of cute, huh?)
As you can see none will look the same, each one is uniquely special (place seam side down on your baking pan)
Here you have 2 options: 1) to freeze*….
2) Or to bake…..
4. If baking at this point lightly coat tops of egg rolls with cooking spray, and place seam side down on a baking sheet coated with cooking spray. Bake at 400° for 10 minutes, turn egg rolls, increase oven temp. to 425 degrees; bake an additional 6-8 minutes, until golden brown. Makes 13 egg rolls. Serving size is 1 egg roll. Serve with a side of light soy sauce or sweet and sour sauce, if desired.
*Freeze on the baking pan for a few hours then transfer to a resealable plastic bag.
NUTRITION INFO PER EGG ROLL: 120 calories, 1.5g fat, 30mg cholesterol, 15g carb, 1g fiber, 2g sugar, 10g protein