Low fat SUPER YUMMY baked egg rolls!
Nutritional Info
- Servings Per Recipe: 20
- 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
View full nutritional breakdown of Low fat SUPER YUMMY baked egg rolls! calories by ingredient
Introduction
This is my take on an old, normally fried naughty no no! lol i crave these all the time, and after falling off the diet wagon, i have been on a mission to find some yummier diet alternatives to fish filets and chicken with broccolli and a side salad! heehee I think these really deliver on flavor and I have added as many veggies I have found it hard to eat a ton of in other ways! these are only about 150calories each, and i really over stuffed most of them, sloppy with juice coming out! hahaha i probably could have made another twenty and done them all nice and tiny like restauraunt egg rolls but since the wrapper is the most calorie prone thing in these, i like the idea of more filling to less wrapper a lot better!You can have one for a snack, or a couple with a salad, to three for a whole, filling meal! They really are quite dense and delectable, I also encourage experimenting...you can add any vegi to these, i didn't taste any one of them seperately, it was so seasoned and delcious, i didn't add any salt because i used full flavor soy sauce which already has a ton of sodium, but you can always use low sodium soy sauce to cut that down, tho it doesn't taste as good to me. Thier ares some decent salt substitutes out there!
some other great hints....
Add only one or the other, fish or chicken to cut the calories per by just a bit!
Make them vegitarian but omitting the meat all together because their isn't even any broth or oyster sauce in my recipe!
use other kinds of fish and meat! Ground turkey would have been a decent alternative, just remember to cook the meat in the soy sauce and use a ton of black pepper because it tends to be bland otherwise.
when heating these up, they will get a bit soggy in the microwave, but baking them again to reheat in the toaster oven or regular oven on 375 for about 10 or 15 makes them so crispy and they taste even better after a day when the flavors have had longer to mix!
Try these with a little soy sauce or your favorite low fat dipping sauce!
If you don't have time, or you are taking them with to work so you can't bake them over for the crispyness, they taste good microwaved, cut up and added to a salad plend with some duck sauce, sweet n sour, or your favorite low fat dressing! or with brown rice! THat makes it equally easy to cook on the weekend and take a long all week to work, so you can stay on track!
TO SAVE IN PREP TIME- you can use a bag of coleslaw mix and also buy your other veggies you would like pre grated or sliced! same with your meat! This is my take on an old, normally fried naughty no no! lol i crave these all the time, and after falling off the diet wagon, i have been on a mission to find some yummier diet alternatives to fish filets and chicken with broccolli and a side salad! heehee I think these really deliver on flavor and I have added as many veggies I have found it hard to eat a ton of in other ways! these are only about 150calories each, and i really over stuffed most of them, sloppy with juice coming out! hahaha i probably could have made another twenty and done them all nice and tiny like restauraunt egg rolls but since the wrapper is the most calorie prone thing in these, i like the idea of more filling to less wrapper a lot better!
You can have one for a snack, or a couple with a salad, to three for a whole, filling meal! They really are quite dense and delectable, I also encourage experimenting...you can add any vegi to these, i didn't taste any one of them seperately, it was so seasoned and delcious, i didn't add any salt because i used full flavor soy sauce which already has a ton of sodium, but you can always use low sodium soy sauce to cut that down, tho it doesn't taste as good to me. Thier ares some decent salt substitutes out there!
some other great hints....
Add only one or the other, fish or chicken to cut the calories per by just a bit!
Make them vegitarian but omitting the meat all together because their isn't even any broth or oyster sauce in my recipe!
use other kinds of fish and meat! Ground turkey would have been a decent alternative, just remember to cook the meat in the soy sauce and use a ton of black pepper because it tends to be bland otherwise.
when heating these up, they will get a bit soggy in the microwave, but baking them again to reheat in the toaster oven or regular oven on 375 for about 10 or 15 makes them so crispy and they taste even better after a day when the flavors have had longer to mix!
Try these with a little soy sauce or your favorite low fat dipping sauce!
If you don't have time, or you are taking them with to work so you can't bake them over for the crispyness, they taste good microwaved, cut up and added to a salad plend with some duck sauce, sweet n sour, or your favorite low fat dressing! or with brown rice! THat makes it equally easy to cook on the weekend and take a long all week to work, so you can stay on track!
TO SAVE IN PREP TIME- you can use a bag of coleslaw mix and also buy your other veggies you would like pre grated or sliced! same with your meat!
Number of Servings: 20
Ingredients
-
*Red cabbage about a half a head
Mung bean sprouts about a 1/2 a cup
carrots about 2 cups shredded
Mushrooms about one cup finely diced
white sweet onion, one medium diced tiny
*soy sauce, about a half a cup for the whole recipe
*white flour- about 1 1/2 Tblsp
radishes about 6
brown sugar about 6 tsps to taste
Eggroll wrappers, the big ones, one full package
Pam, olive oil cooking spray amount varies
butter spread about a Tblsp
Good seasons asian sesame dressing with ginger 4 2blsp
Tilapia Filet 2 of them
boneless 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!
Directions
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.