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Baked Egg Rolls
by CookingLow-Fat.com
Try this delicious low fat baked version of usually high fat egg rolls, made with chicken and crisp-tender vegetables, as featured in an old issue of Taste of Home magazine!
Ingredients:
2 c. grated carrots
1 14-ounce can of bean sprouts
1/2 c. water chestnuts, chopped
1/4 c. green pepper, chopped
1/4 c. green onions, chopped
1 garlic clove, minced
2 c. cooked chicken, diced
4 tsp. cornstarch
1 T. water
1 T. light soy sauce
1 tsp. vegetable oil
1 tsp. brown sugar
Pinch of cayenne pepper
16 egg roll wrappers (keep stack of wraps covered until needed, one at a
time)
Directions:
* 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 2-3 minutes. Remove from heat.
* Make egg rolls by placing 1/4 c. 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.
Makes 8 servings
Serving size: 2 egg rolls
Cal
216
Fat 3g
Sodium 518mg
Chol 27mg
Carb 45g
Prot 13g
Diabetic
Exchanges: 3 starch, 1 lean meat
Source: Taste of Home
Feb/March 1999