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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 351.8
  • Total Fat: 4.5 g
  • Cholesterol: 36.2 mg
  • Sodium: 677.8 mg
  • Total Carbs: 51.8 g
  • Dietary Fiber: 3.5 g
  • Protein: 22.9 g

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MAKEOVER: Baked Chicken Egg Rolls: Un-Chained Recipe Contest (by AILA003)

Submitted by: AILA003

View the original recipe for Baked Chicken Egg Rolls: Un-Chained Recipe Contest

Introduction

One of my biggest fast-food temptations are greasy fried egg rolls from places like Panda Express. I made over this healthy version using lean chicken and fresh vegetables. Baking the egg rolls instead of frying them saves even more calories and these don't disappoint! They're flavor packed and I can make them often without feeling guilty. I serve them at parties, or for dinner with a side of brown rice. (Un-Chained Recipe Contest Entry- Fast Food Category) One of my biggest fast-food temptations are greasy fried egg rolls from places like Panda Express. I made over this healthy version using lean chicken and fresh vegetables. Baking the egg rolls instead of frying them saves even more calories and these don't disappoint! They're flavor packed and I can make them often without feeling guilty. I serve them at parties, or for dinner with a side of brown rice. (Un-Chained Recipe Contest Entry- Fast Food Category)
Number of Servings: 4

Ingredients

    3 C bagged coleslaw mix, divided
    1/4 C sliced water chestnuts (about 10 slices)
    1/4 C green onions
    1.5 tsp canola oil + .5 tsp sesame oil
    1 T minced ginger
    4 cloves garlic, minced
    1/4 C grated onion
    250 g chicken ( breast) finely sliced/chopped

    'gravy' 1 tbsp cornstarch, 3tbsp H20, salt, pepper, .5 tsp sugar, 1 tsp soy sauce--mix together


    1 package egg roll wrappers-12
    Non-Stick Cooking Spray

Directions

Preheat oven to 425 Degrees. Spray a baking sheet with non-stick cooking spray. Set aside.

In a food processor, slice 2 C of the bagged coleslaw, water chestnuts or snow peas, and green onions. Set aside.

Mince garlic cloves and ginger. Grate onion until you have 1/4 C.

In an extra large skillet on the stove top heat oils. Leave temperature at medium-high. Add the minced ginger, minced garlic, and grated onion. Saute for 2-3 minutes or until tender. Add the chicken and salt, pepper. Cook until chicken is no longer pink.

Add cabbage mixture to skillet along with thebean sprouts, half the green onions, half the pea pods, sliced in small pieces; season with salt, pepper, and teriyaki sauce (about 2 tsp). Saute for 2 minutes and then add 'gravy' Cook 2-3 minute longer and then remove from heat. Adjust salt, pepper to taste.

Place 3-4 T filling in each egg roll wrapper and roll to seal.

Place on baking sheet and spray the tops lightly with cooking spray.

Bake in preheated oven for 20-25 minutes or until browned on the edges. (If under-baked, egg rolls will be chewy!) Turn once during baking.
Let cool for 5-10 minutes before serving with plum sauce or Thai sweet chili sauce.

Makes 12 egg rolls, 3 per serving







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