Baked Chicken and Vegetable Spring Rolls

Egg rolls are a great option for freezer meals.  They can be filled with a many different flavor combinations and are easy to take from freezer to oven (or microwave) to easily reheat.   This combination is a baked roll with a mixture of chicken, cabbage and carrots though many ingredients could be easily substituted to fit your individual preferences.  Baking them and filling them up with lots of vegetables keeps them lighter in calories and fat yet still gives you the taste you enjoy from the fried variety.

Baked Chicken and Vegetable Spring Rolls

Author/Source:

Abbi @ Onceamonthmom.com

Ingredients:

• 16 egg roll wrappers
• 2 cups carrots, matchstick cut
• 2 cups cabbage, shredded
• 15 ounces bean sprouts, canned, drained
• 2 cups chicken, cooked and chopped or shredded
• 1 Tbsp. olive oil
• 2 tsp. corn starch
• 1 Tbsp. soy sauce
• 1 Tbsp. water
• 1 Tbsp. Sriracha hot sauce

Directions:

In a large skillet or wok, heat oil.  Add carrots, cabbage and bean sprouts and cook for about 4 minutes.  Add in chicken and heat through.  In a small bowl, combine corn starch, soy sauce, water and hot sauce.  Add to chicken mixture and cook 2-3 minutes.  Remove from heat.  Heat oven to 425 degrees.  Place 2 heaping tablespoonfuls of mixture into the center of each egg roll wrapper.  Fold over sides and roll up.  Place egg rolls on greased cookie sheets.  After all are assembled, spray tops with cooking spray.  Bake at 425 for 10-12 minutes until lightly browned and crispy.    

Freezing Directions:

Divide baked egg rolls among freezer size gallon bags.  To serve, place frozen egg rolls on a cookie sheet and bake for 10-15 minutes at 400 degrees until heated through.

Servings: 8

Nutritional Information:  Serving Size = 2 rolls. Calories – 294, Total Fat – 4.3 g, Total Carbohydrates – 43.8 g, Protein – 20 g.  Dietary Fiber: 2.4  WW Plus Points:  7

**conversion chart image provided by Erik Spiekermann

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This entry was posted on Wednesday, May 2nd, 2012 at 8:00 am and is filed under Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.