Skinny Egg Rolls

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130 CALORIES 21g CARBS 2g FAT 7g PROTEIN
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I LOVE when readers send me ideas for recipes that want to see (hint, hint) and today’s recipe was inspired by Marcy who emailed asking about a healthier egg roll. Normally it would take me a couple of days to research a recipe and start trying things out, but of course, as soon as I began thinking about egg rolls that is all I wanted. I immediately went to the store and starting trying things out. The recipe I came up with uses ground chicken, but you could easily substitute ground pork, diced chicken, ground turkey, shrimp, you get the idea. I also couldn’t decide if I enjoyed them baked or flash fried more, so I include instructions for both. If you decide to bake them, the key to getting a crispy outside if quickly placing them under the broiler before serving. I served mine with some Siracha and Sweet Chili Sauce (from Thai Kitchen). Also if you have recipes ideas, send them my way in the comments, on Facebook, or send me an email! I would love to hear from you!
The Recipe
Skinny Egg Rolls

Skinny Egg Rolls

PREP TIME: 20 Min
COOK TIME: 15 Min
TOTAL TIME: 35 Min
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Ingredients

US METRICS
  • 1 tsp vegetable oil (plus 1 tbsp if you fry them)
  • 1/2 lb 95% lean ground chicken
  • 1/2 cup onion, diced
  • 1 U carrot, shredded
  • 2 cups cabbage, shredded
  • 1 U clove garlic, minced
  • 1 tbsp oyster sauce
  • 1 tbsp soy sauce
  • 1/2 tsp ginger powder
  • 12 U egg roll wrappers
  • 1/4 cup cilantro (or basil)

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Instructions

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1

Heat vegetable oil in a medium pan. Add the ground chicken, onion, and garlic and cook for 3-5 minutes until it begins to brown. Add the cabbage and carrots and cook for an additional 3-5 minutes until they begin to soften. Stir in the oyster sauce, soy sauce, and ginger powder and cook for 2-3 minutes to let flavors combine. Make sure the chicken is fully cooked.

2

Allow mixture to cool slightly. Optional: Stir the cilantro into the mixture.

3

To assemble the egg rolls, place about 1/3 cup of the mixture in the center of the egg roll wrapper. Fold according to the directions on the package – basically pulling one corner over the filling, folding in the sides, and then rolling. Moisten the corner with water to close the egg roll.

4

Option 1 – Baking the Egg Roll: Preheat your oven to 400 degrees. Bake the egg rolls for 12-15 minutes until they begin to brown, flipping them once. Then, to crisp up the outside more, place under the broiler for 1-2 minutes per side to get a nice crunchy exterior.

5

Option 2 – Frying the Egg Roll: Heat 1 tbsp vegetable oil over medium heat. Add 4-5 egg rolls at a time and quickly fry the outside. Using tongs turn them as needed. Be careful because they cook very fast and can easily burn. You want to turn them as soon as they begin to brown and bubble. They are 2 pointsplus each, or 7 pointsplus for 3 if you fry them.

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Nutritional Facts
Serving Size: 1 egg roll (76g)
Amount Per Serving
Calories 130
Calories from Fat 17
% Daily Value *
Total Fat 2g
3%
Saturated Fat 0g
2%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 16mg
6%
Sodium 304mg
13%
Total Carbohydrate 21g
7%
Dietary Fiber 1g
5%
Sugars 1g
Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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