Low fat SUPER YUMMY baked egg rolls!
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 20
Ingredients
*Red cabbage about a half a headMung bean sprouts about a 1/2 a cupcarrots about 2 cups shreddedMushrooms about one cup finely dicedwhite sweet onion, one medium diced tiny*soy sauce, about a half a cup for the whole recipe*white flour- about 1 1/2 Tblspradishes about 6brown sugar about 6 tsps to tasteEggroll wrappers, the big ones, one full packagePam, olive oil cooking spray amount variesbutter spread about a TblspGood seasons asian sesame dressing with ginger 4 2blspTilapia Filet 2 of themboneless skinless chicken breasts, 2 chopped into tiny peices.* you can use coleslaw mix if you odn't have a lot of time or regular green cabbage, but i just love the color of red!*you can use low sodium if you like* you could also use whole wheat flour to make this a touch better but i didn't have any!
1. First, if you are making it all by hand like i did, this all takes a bit of time. It is a great meal to have the kids help you with sense so many things need to be grated or chopped! First I grated about a half of a head of red cabbage into a large bowl! It needed to be over half full for a HUGE batter bowl to be enough! It shrinks after its wilted a little so don't look at it and be surprised! hahaha
2- then i grated the radishes and carrots on top of that and mixed them together.
3- I shopped the mushrooms into tiny peices, it was about 7 very large mushrooms, I encourage you to use different kinds for more flavor! I cooked them with the meat so they took on some of that flavor! Mushrooms are like flavor sponges and end up tasting a lot like what ever you cook them with! IT ended up being a bout a cup, which i added to my cabbage mix!
5- I cut my raw chicken breast into tiny tiny pieces about the size of my pinky nail! in a perfect world i would have used ground chicken instead but this is what i had. it worked out better and tasted great! the texture was more like the pork in good chinese ones!
6- I put a couple tblsps of soy sauce into a frying pan with 2 tblsps of the asian dressing and cooked my two fish filets covered, turning a few times with pepper on both sides till cooked thouroghly and shredded them.
7-then in that same pan with some of the juices still left, i added another 2 tblsp of asian dressing and a couple more of the soy sauce, enough to recoat the pan, and added my raw chicken with some more black pepper! A TON! It cooks very fast! when it was done added the fish back in the pan with it and the chopped mushrooms from earlier with some more soy sauce and covered that until the mushrooms were aromatic and very very tender.
then i added all of that to the cabbage mixture, still hot.
8- I diced up one whole onion into tiny peices and fried it in a tblsp of butter spread with two tsps of brown sugar until soft and caramelized and added those to the cabbage mixture as well.
9- then i added the remainder of my half cup of soy sauce,
4 tsps of brown sugar and some more black pepper to taste. I mixed it all very well and added my bean sprouts. Then I added my flour sprinkeled over the top and mixed thoroughly.
10 then i filled my egg roll wrappers according the directions on the package, useing a little water to stick allthe edges together. my filling is wet, and it does leak but it still turned out great so no worries!
11- I placed them on a well sprayed with Pam olive oil, cook sheet, then sprayed the tops of them with it too. they can be close together but keep in mind they need to be turned later.
12- i baked them at 400 degrees. i needed to bake them 15 minutes on one side, and 20 on the other to get them nicely cooked on all sides, but i made them FAT and if you don't want to fil them to capacidy where they look like gaint little rectangle fried pies or something, then you will need a lot more wrappers! heehee
These are so awesome! I reccomend making them with a good sauce for the side too! THough i like them plain! I used fish to get more Omega 3 into my diet when i had grown tired of un fried fish filet! heehee i don't taste much of it so thats my happy place! hahaha
Number of Servings: 20
Recipe submitted by SparkPeople user ARIESSPARROW.
2- then i grated the radishes and carrots on top of that and mixed them together.
3- I shopped the mushrooms into tiny peices, it was about 7 very large mushrooms, I encourage you to use different kinds for more flavor! I cooked them with the meat so they took on some of that flavor! Mushrooms are like flavor sponges and end up tasting a lot like what ever you cook them with! IT ended up being a bout a cup, which i added to my cabbage mix!
5- I cut my raw chicken breast into tiny tiny pieces about the size of my pinky nail! in a perfect world i would have used ground chicken instead but this is what i had. it worked out better and tasted great! the texture was more like the pork in good chinese ones!
6- I put a couple tblsps of soy sauce into a frying pan with 2 tblsps of the asian dressing and cooked my two fish filets covered, turning a few times with pepper on both sides till cooked thouroghly and shredded them.
7-then in that same pan with some of the juices still left, i added another 2 tblsp of asian dressing and a couple more of the soy sauce, enough to recoat the pan, and added my raw chicken with some more black pepper! A TON! It cooks very fast! when it was done added the fish back in the pan with it and the chopped mushrooms from earlier with some more soy sauce and covered that until the mushrooms were aromatic and very very tender.
then i added all of that to the cabbage mixture, still hot.
8- I diced up one whole onion into tiny peices and fried it in a tblsp of butter spread with two tsps of brown sugar until soft and caramelized and added those to the cabbage mixture as well.
9- then i added the remainder of my half cup of soy sauce,
4 tsps of brown sugar and some more black pepper to taste. I mixed it all very well and added my bean sprouts. Then I added my flour sprinkeled over the top and mixed thoroughly.
10 then i filled my egg roll wrappers according the directions on the package, useing a little water to stick allthe edges together. my filling is wet, and it does leak but it still turned out great so no worries!
11- I placed them on a well sprayed with Pam olive oil, cook sheet, then sprayed the tops of them with it too. they can be close together but keep in mind they need to be turned later.
12- i baked them at 400 degrees. i needed to bake them 15 minutes on one side, and 20 on the other to get them nicely cooked on all sides, but i made them FAT and if you don't want to fil them to capacidy where they look like gaint little rectangle fried pies or something, then you will need a lot more wrappers! heehee
These are so awesome! I reccomend making them with a good sauce for the side too! THough i like them plain! I used fish to get more Omega 3 into my diet when i had grown tired of un fried fish filet! heehee i don't taste much of it so thats my happy place! hahaha
Number of Servings: 20
Recipe submitted by SparkPeople user ARIESSPARROW.
Nutritional Info Amount Per Serving
- Calories: 149.0
- Total Fat: 3.0 g
- Cholesterol: 21.2 mg
- Sodium: 566.9 mg
- Total Carbs: 20.3 g
- Dietary Fiber: 1.7 g
- Protein: 10.9 g
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