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Healthy Spring Roll & Summer Roll Recipes - Low Fat

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By Maddie Ruud



Baked Spring Rolls

Makes 10 spring rolls.

Ingredients

  • 10 large spring roll wrappers (refrigerated)
  • 1/2 lb extra-lean ground meat (turkey, pork, or beef)
  • 1 Tbsp fresh ginger, peeled & minced
  • 1-2 Tbsp sesame oil
  • 1/4 tsp salt
  • 3 cups cabbage, shredded
  • 1 large carrot, peeled & grated
  • 1 Tbsp water

Instructions

Preheat oven to 350 degrees Fahrenheit. Shred cabbage, peel and grate carrots, peel and mince ginger. In shallow frying pan, saute w meat in 1/2 Tbsp sesame oil with ginger and salt until well cooked. Transfer meat to large mixing bowl, and pour off excess oil. Return pan to heat, adding cabbage, carrots, and water, and cook until all the water has evaporated, and cabbage is clear. Toss cabbage and carrots with meat. Spray a baking sheet with nonstick, zero-calorie cooking spray. Separate spring roll wrappers carefully, and brush each with sesame oil. (This can be done as you go.) Spoon a small amount (one tenth of the mixture) into a diagonal line across one corner of a single wrapper, then fold up the top and bottom and roll into a cylindrical shape. Place finished rolls on cookie sheet and bake 15 minutes on each side, or until golden brown, spraying with zero-calorie cooking spray upon turning. Serve hot with plum or sweet-and-sour sauce.

Notes

Vegetarians may substitute a comparable amount of low-fat, firm tofu for meat. Brown in oil as described, and continue with recipe as directed.




Chilled Summer Rolls

Makes 8 summer rolls.

Ingredients

  • 4 8-inch round rice paper wrappers
  • 1 chicken breast, cooked & thinly sliced
  • 1 oz bean thread cellophane noodles
  • 1 Tbsp rice vinegar
  • ½ tsp salt
  • 2 leaves red lettuce
  • 1 large carrot, peeled & grated
  • 1/4 cup cabbage, shredded
  • 1/4 cup fresh basil leaves
  • 2 Tbsp fresh mint leaves
  • 2 Tbsp fresh cilantro

Instructions

Boil enough water to cover noodles. Remove from heat, add noodles, cover, and let soak for 15 minutes. Drain and toss with salt and vinegar, then set aside. Rip lettuce leaves in half and remove hard vein from center. Soak rice paper rounds one at a time in warm water, 30-60 seconds, until soft, then transfer to paper towels or cloth towel. Place ½ lettuce leaf on top of rice round, tearing off edges if it is too large, leaving a 1-inch margin around each edge. Layer one quarter of the shredded cabbage, basil leaves, and mint leaves, then roll one third of the way. Add one quarter of the carrots, cilantro, and chicken to the crease, then fold up the ends and finish rolling. Repeat three more times with remaining ingredients, then wrap in damp paper towels and seal in an airtight bag. Chill at least 30 minutes, up to 5 hours, before serving, halved, with peanut or tamarind sauce.

Notes

Summer rolls can also be made with cooked shrimp, or, for a vegetarian version, buy marinated baked tofu, thinly slice, and use in place of chicken breast.

Comments

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darkside profile image

darkside  says:
2 years ago

Mmmmm, spring rolls.

supercibor profile image

supercibor  says:
2 years ago

I am crazy about rolls.These look delicious.

Happy Valentine Day

FaireMaid profile image

FaireMaid  says:
2 years ago

I love fresh spring rolls. Great light meal.

JerseyGirl profile image

JerseyGirl  says:
2 years ago

yum, they look great. thanks. we will certainly try them.

deannacourtney profile image

deannacourtney  says:
2 years ago

Thanks, I was just looking for another spring roll recipe--Can't wait to try

Blogger Mom profile image

Blogger Mom  says:
2 years ago

I love that these are baked and not fried. Thanks for sharing the recipe...I'm looking forward to trying them! =)

SavannahEve profile image

SavannahEve  says:
2 years ago

Woo Hoo! A healthy snack or meal that my daughter will actually eat! Thanks for an awesome recipe!

RGraf profile image

RGraf  says:
3 months ago

I love spring rolls! Where do you get these marvelous dishes?

Chanh Khang Spring roll wrapper  says:
5 weeks ago

Chanh Khang Company is the Manufacturer of galettes de riz, food Spring roll rice paper, ???????, carrot rice paper and vermicelli, frozen net rice paper Manufacturer and Exporter in Vietnam.

Phone: +84-903824316 Fax: +84-862658717

Skype: chanhkhang

Email: ckcviet@gmail.com

J-ART profile image

J-ART  says:
2 weeks ago

love the recipes! keep 'em coming!

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