ou normally wouldn’t think egg rolls would be healthy but these actually are! They’re loaded with good-for-you broccoli slaw, cabbage and other veggies. Plus they’re baked, not fried and served with a peanut butter dipping sauce, oh boy! Each filling egg roll has 117 calories 3 grams fat and 3 Weight Watchers SmartPoints. They make a wonderful appetizer, lunch or dinner. I love these so much, I could eat them all time. Enjoy!
Prep Time: 15 minutes
Cook, Chill and Bake Time: 1 hour
Ingredients for Egg Rolls:
2½ cups shredded cabbage
2½ cups broccoli slaw
1 cup snow peas (pea pods) chopped
1 cup carrots, shredded
1 cup scallions, chopped
1 teaspoon vegetable oil or olive oil
2 teaspoons ginger, (from a jar) see shopping tip
2 garlic cloves, minced
2 tablespoons rice vinegar or seasoned rice vinegar
1½ tablespoons reduced-sodium soy sauce
A little fresh ground black pepper
12 egg roll wrappers, see shopping tip
Cooking spray
Ingredients for Sauce:
¼ cup peanut butter, I like natural, chunky, unsalted
3 tablespoons fresh lime juice
2 teaspoon reduced-sodium soy sauce
½ teaspoon red pepper flakes
Instructions
1. Preheat oven to 425 degrees. Coat a baking pan with cooking spray.
2. In a medium bowl, combine cabbage, broccoli slaw, snow peas, carrots, and scallions.
3. Heat oil in a large, nonstick pan over medium-high. Add ginger, garlic and cook for 30 seconds. Stir in cabbage mixture, 1½ tablespoons soy sauce, rice vinegar and black pepper. Cook for about 5 minutes until soft-crisp. Chill in refrigerator for 15 minutes.
4. Place 1 egg roll wrapper at a time onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Spoon ⅓ cup cabbage filling into center of wrapper. Fold lower corner of egg roll wrapper over filling. Fold in corners and roll up jelly roll fashion. Repeat steps with remaining wrappers and veggie filling. Lightly coat egg rolls with cooking spray and place seam side down on a baking sheet coated with cooking spray. Bake for 10 minutes. Turn over and bake 10 minutes more until golden brown on both sides.
5. To prepare sauce: In a blender add all sauce ingredients and blend until smooth. Taste and add more red pepper flakes, if desired. Serve sauce on the side with egg rolls. Use ½ tablespoon sauce to dip with each egg roll.
6. Serve at once. To reheat, preheat oven to 425 degrees. Place egg rolls on a baking sheet. Place in oven and heat until crisp.
Makes 12 egg rolls (each serving, 1 roll and about ½ tablespoon sauce)
Food Fact
Egg roll wrappers are paper-thin, sheets of raw pastry dough and are traditionally used to make egg rolls and spring rolls. They’re filled with meats and vegetables, rolling into a cylindrical shape and deep fried, although my skinny ones are baked.
Shopping Tips
I used Nasoya Egg Roll Wrappers. I bought mine at Vons/Safeway but most supermarkets and natural food markets sell egg roll wrappers. They’re usually displayed in the refrigerated Asian section or deli aisle. Click here to see where Nasoya Egg Roll Wrappers are sold-http://www.nasoya.com/products/asian-style-wraps. There are other brands available.
Ginger, in a jar, can be found in the produce section where garlic, in a jar, is sold.
Weight Watchers SmartPoints 3
Weight Watchers POINTS PLUS 3
Weight Watchers (old points) 2
SKINNY FACTS: for 1 skinny egg roll
117 calories, 3g fat, 1g sat. fat, 0mg chol, 6g protein, 17g carbs, 2g fiber, 277mg sodium, 2g sugar
FAT FACTS: for 1 Panda Express chicken egg roll
190 calories, 8g fat, 8g protein, 17g carbs, 2g fiber, 410mg sodium, 2g sugar
Source: http://www.skinnykitchen.com
Prep Time: 15 minutes
Cook, Chill and Bake Time: 1 hour
Ingredients for Egg Rolls:
2½ cups shredded cabbage
2½ cups broccoli slaw
1 cup snow peas (pea pods) chopped
1 cup carrots, shredded
1 cup scallions, chopped
1 teaspoon vegetable oil or olive oil
2 teaspoons ginger, (from a jar) see shopping tip
2 garlic cloves, minced
2 tablespoons rice vinegar or seasoned rice vinegar
1½ tablespoons reduced-sodium soy sauce
A little fresh ground black pepper
12 egg roll wrappers, see shopping tip
Cooking spray
Ingredients for Sauce:
¼ cup peanut butter, I like natural, chunky, unsalted
3 tablespoons fresh lime juice
2 teaspoon reduced-sodium soy sauce
½ teaspoon red pepper flakes
Instructions
1. Preheat oven to 425 degrees. Coat a baking pan with cooking spray.
2. In a medium bowl, combine cabbage, broccoli slaw, snow peas, carrots, and scallions.
3. Heat oil in a large, nonstick pan over medium-high. Add ginger, garlic and cook for 30 seconds. Stir in cabbage mixture, 1½ tablespoons soy sauce, rice vinegar and black pepper. Cook for about 5 minutes until soft-crisp. Chill in refrigerator for 15 minutes.
4. Place 1 egg roll wrapper at a time onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Spoon ⅓ cup cabbage filling into center of wrapper. Fold lower corner of egg roll wrapper over filling. Fold in corners and roll up jelly roll fashion. Repeat steps with remaining wrappers and veggie filling. Lightly coat egg rolls with cooking spray and place seam side down on a baking sheet coated with cooking spray. Bake for 10 minutes. Turn over and bake 10 minutes more until golden brown on both sides.
5. To prepare sauce: In a blender add all sauce ingredients and blend until smooth. Taste and add more red pepper flakes, if desired. Serve sauce on the side with egg rolls. Use ½ tablespoon sauce to dip with each egg roll.
6. Serve at once. To reheat, preheat oven to 425 degrees. Place egg rolls on a baking sheet. Place in oven and heat until crisp.
Makes 12 egg rolls (each serving, 1 roll and about ½ tablespoon sauce)
Food Fact
Egg roll wrappers are paper-thin, sheets of raw pastry dough and are traditionally used to make egg rolls and spring rolls. They’re filled with meats and vegetables, rolling into a cylindrical shape and deep fried, although my skinny ones are baked.
Shopping Tips
I used Nasoya Egg Roll Wrappers. I bought mine at Vons/Safeway but most supermarkets and natural food markets sell egg roll wrappers. They’re usually displayed in the refrigerated Asian section or deli aisle. Click here to see where Nasoya Egg Roll Wrappers are sold-http://www.nasoya.com/products/asian-style-wraps. There are other brands available.
Ginger, in a jar, can be found in the produce section where garlic, in a jar, is sold.
Weight Watchers SmartPoints 3
Weight Watchers POINTS PLUS 3
Weight Watchers (old points) 2
SKINNY FACTS: for 1 skinny egg roll
117 calories, 3g fat, 1g sat. fat, 0mg chol, 6g protein, 17g carbs, 2g fiber, 277mg sodium, 2g sugar
FAT FACTS: for 1 Panda Express chicken egg roll
190 calories, 8g fat, 8g protein, 17g carbs, 2g fiber, 410mg sodium, 2g sugar
Source: http://www.skinnykitchen.com
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