Chicken Eggroll recipe makeover

By Susan M. Piergeorge, MS, RDN, Nutritionist, Golden DoorEggrollplated

A typical fried three ounce chicken eggroll has about 200 calories and contains 45% fat.

This eggroll served on our Golden Door menu is over twice the size at 8 ounces and comes in at only 320 calories and 33% fat! It is loaded with veggies, lean protein and flavor. You can make a batch and freeze for an easy prep meal or snack.

Enjoy this crispy and delicious dish!

Chicken Eggrolls

 Yields 15 chicken eggrolls

 Ingredients:

8 Chicken breasts marinated (see recipe below)

1 package egg roll wrappers

1 Tablespoon olive, grapeseed or organic canola oil

1 white/yellow onion, small dice

1 clove garlic, minced

4 ribs celery, diagonal cut

4 carrots, shredded

2 red peppers, julienne

1 yellow pepper, julienne

½ head Napa cabbage, shredded

1 Tablespoon olive, grapeseed or organic canola oil

Optional garnish: 1/4 cup black and white sesame seeds

Method:

  1. Roast marinated chicken in the oven at 350°F until done.
  2. Let chicken cool and shred.
  3. In frying pan, lightly sauté the vegetables in 1 Tablespoon oil.
  4. Remove from heat.
  5. Preheat oven again to 350°F.
  6. Add chicken to vegetable mixture and blend well.
  7. Place 1/3 cup mixture in each eggroll wrapper and fold together (see picture at right), then roll up egg roll.Eggrollprep
  8. Place eggrolls on cookie sheet.
  9. Brush with oil and bake in preheated oven for 20-30 minutes until brown and crispy.

Optional garnish: Sprinkle with white and black sesame seeds.

Marinade for Chicken 

 Yields 1 cup

 Ingredients:

1 tsp. sesame oil

1 tsp. Chinese 5 spice

½ cup Tamari or light soy sauce

¼ cup minced ginger

¼ cup olive, grapeseed or organic canola oil

Salt and pepper to taste

Method:

 Whisk all ingredients together.

  1. Place chicken in a baking pan and pour marinade over the chicken to coat.
  2. Let marinate for half an hour.

 Nutrition per eggroll: 320 calories, 21 grams protein, 30 grams carbohydrate, 12 grams fat, 1.5 grams saturated fat, 50 mg cholesterol, 207 mg sodium, 437 mg potassium, 1 gram sugar, 3 grams dietary fiber

 

This entry was posted in Recipes, Susan Piergeorge and tagged Baby boomer food and nutrition, Baby Boomer recipes, chicken eggroll recipe, Golden Door, health recipes, healthy chinese food, recipe makeover, weekend wonder recipes. Bookmark the permalink.

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