Healthy Chinese Food Recipes: Quick And Easy Recipe For Baked Egg Rolls
By akirchner
Healthy Recipes - Baked Egg Rolls
I didn't think I'd be back writing a food hub so soon after the Hubbalicious contest! To tell you the truth, I was so sick of recipes and cuisines that I thought I might never cook again! Ha!
You can't keep a good cook (or woman) down so shortly after I retired from the contest when it just got to be too much, I did go back to cooking and exploring great healthy recipes. I have to - I have a hubby to feed not to mention myself and store bought is never my choice.
I'm always looking for great ways to bake something instead of frying it. My next quest is to find flautas that are baked and/or chimichangas!
I came across this recipe in a book for diabetics as I have been looking at a lot of diabetic recipes just to see how much they trim fat and calories. It's kind of a neat way to cook and so far, I've made some really delicious meals and snacks.
This particular recipe is from The Diabetes Snack, Munch, Nibble and Nosh Book...150 Quick Treats to Add Zip to Your Diet Book!
I whipped these up in no time last night and even discussing them on the phone with my son who is visiting next week and my daughter and her husband, I got the message that I was making these!
Healthy Stats
For 1 baked egg roll
Calories 117
Total Fat 1 g
Saturated Fat 0 g
Calories From Fat 13
Cholesterol 24 mg
Sodium 265 mg
Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 1 g
Protein 6 g
Exchanges
1 Starch
1 Vegetable
Another Way To Roll Egg Rolls
- Bring the point over the filing.
- Roll the egg roll 1 time enclosing the filling
- Fold the sides over the filling.
- Roll the egg roll shut
- Seal the tip with a little brush of cold water
Did you know that you can also roll small burritos this way and grape leaves?
Recipe for Baked Egg Rolls
Makes 12 - Serving size = 1 egg roll
INGREDIENTS
- 1 tablespoon lite soy sauce (I used low sodium)
- 1 teaspoon cornstarch
- 1/2 teaspoon rice or white vinegar
- 1/4 teaspoon packed brown sugar
- 2 teaspoons Asian sesame oil (I used olive oil)
- 1/2 cup thinly sliced green onion tops only
- 2 cups of fresh bean sprouts, rinsed, drained
- 1 cup small cooked shrimp, chopped (I used prawns)
- 12 egg roll wrappers
- Nonstick cooking spray
- Salt if desired
PREPARATION
- Preheat oven to 400 degrees. Spray a large baking sheet with the cooking spray and set aside.
- Mix soy sauce, cornstarch and vinegar in a small bowl.
- Add brown sugar and stir - set that aside.
- In large skillet, combine the oil (or substitute more cooking spray), green onion, bean sprouts and cabbage. Cook over medium-high heat for 3 minutes or until the vegetables are soft.
- Stir in the cornstarch mixture and the shrimp - cook 1-2 more minutes - or until the sauce is thickened.
- Strain and drain off the excess fluid - transfer to a bowl.
- Lay 1 egg roll on a flat surface - have 1 corner facing you. Add about 3 tablespoons of filling down the center of the wrapper but leave about 1-1/2 inches at each of the pointed ends free of filling.
- Fold pointed end of the wrapper facing you over the filling - then fold the pointed ends at the sides of the wrapper over the filling.
- Brush the remaining 1 pointed end with cold water. Fold the remaining end of the wrapper over the filling, rolling to make the traditional egg roll shape.
- Transfer egg roll to baking sheet - assemble the other 11 egg rolls.
- Spray all the egg rolls lightly with cooking spray.
- Bake at 400 degrees for 13 minutes or until slightly crispy and browned. These were delicious straight from the oven but they were also delicious today rewarmed in the microwave.
- You can also cool, cover and refrigerate after cooking for 24 hours before serving - rewarm them in a 350 degree oven for 9-11 minutes.
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Summing Up Baked Egg Rolls
I thought this was a fantastically easy recipe for a great meal or snack food. You could of course use wonton wrappers and make smaller egg rolls for appetizers.
I was thinking I would substitute shredded carrot for some of the bean sprouts next time as well.
If you don't happen to be able to find fresh bean sprouts, substitute 1 15 oz. can for the 2 cups of sprouts - wash and drain.
Substitute or add jicama or water chestnuts for a more traditional crunch.
Use part pork and part shrimp or prawns for a different meat choice.
Add chopped mushrooms for part of the sprouts or cabbage.
I used savoy cabbage but there are several different varieties of cabbage such as bok choy, etc. as your cabbage.
Add baby peas to the mix as well for a different taste.
In short, I think this is a super healthy alternative to making fried egg rolls. They were very easy to make and even if I had doubled the recipe, it only took me a few minutes to whip it together.
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Comments
Hope you like! My family and friends love this recipe and it really is easy and less in terms of fat.
Time to try this out and see if It works out :D
Thanks for stopping by, Lucky621 - hope you enjoy them!
Sounds great - I'm adding the ingredients to my shopping list right now. Thanks!
Thanks, BKC - at least with these you don't have all the guilt! If they are baked, they must be healthier, right? The key is to not eat too many though with certain foods, I'm right there with you! Take the plate away! Thanks so much for stopping by!!!
I looove egg rolls but have never made my own which is probably good because I would eat thousands and thousands with no guilt at all. I don't fool around with guilt.
Thanks for that great photo, and recipe and youtube. Whew.
Thanks, Dawn - I am for hire - as a cook! I just love to cook as it is one thing that simply takes my mind off everything and lets me commune with my mals who are my faithful vacuum sweepers~!
Ok akirchner, I want to come over your home and have the watermelon margaritas and egg rolls.......lol
Thanks for the great recipes and all of the wonderful comments that you leave on my hubs you are awesome!!!!!!!!!!!!!!
Thanks for stopping in, sweetie1. It is very easy and hope you enjoy them!
Thanks for nice receipe and nice videos.. it looks easy to make. I would definitely going to try it out
Ain't it just so, Micky? Thanks for cycling past!
You can't keep a good woman down!
Mysterylady89 - thanks so much for stopping by - I'd love to check out your recipe! I do a lot of fattening ones too although I try really, really hard to lighten them up somehow!
I had been reading your comments and have finally gotten around to checking you out. This sounds like a great recipe.
I just wrote my first hub recipe. I'd love for you to check it out...but it's fattening!
Thanks so much Prasetio - we'll be making it here today as well so will think of you and your mom making egg rolls! I have 2 of my kids visiting and 1 son-in-law. We did baked taquitos last night and they were fabulous so tonight it's Asian night! Many thanks.
I love this food. I also liked the pictures, it looks delicious. It looks easy to make baked egg rolls. Thanks for share this recipes. I'll make it tomorrow with my mom. I really enjoy all the video tutorial. Thank you very much. I vote it Up.
Prasetio
BJ - I'm always thinking outside the box! I love egg rolls but I hate eating them because they are 1 big guilt trip for me and for hubby. So I was tickled when I saw this but with my luck, I figured these would suck the good right out of egg rolls. To my delightful surprise, I found them refreshingly delicious and no frying!
I will get to work post haste on those other no-fat recipes for you! Seriously, ya never know! If I find them, I'll dedicate them just for you! While I can't promise 0 calories, I can promise lower. I have a great nacho recipe I have to post up here soon - you will not BELIEVE the calories it cuts- and I can attest that they are by far the best I've ever had! (nachos that is)
Thanks for commenting!
Baked egg rolls that are healthy? OMG, Audrey, what will you come up with next? Low cal barbeque Chinese spareribs? Orange chicken that has zero calories? Those are some of my favorites so just let me know when you're ready to share those no-fat recipes. :)
Thanks so much for dropping by SafeCard - that's what I loved about these!
Nice idea! The egg rolls I get are usually dripping with fat and so I never eat them.
KoffeeKlatch - That is the plan - if I can make it 'healthy' then I don't feel quite so guilty about it! Thanks so much for the read.
Om - Me, too - it was so totally easy that I was amazed. The fact that it actually turned out as promised - priceless! Thanks so much for stopping in!
I really like this! Easy, healthy and probably yummy. That's my type of cooking! :)
I love egg rolls, I could probably live on them. Now, with your recipe, it looks like I will be able to indulge to my heart's content. It sounds delicious.
Thanks so much, Darski - I try and think healthy - we can't give up everything!
Calicoaster - Thanks so much for dropping in! And yes, nibbling on carrot sticks is great but when it comes to eating, sometimes it helps to have a healthier recipe for an 'old favorite' - in my humble opinion!
Wow..this sounds so delicious and 'ahem' healthy as well. I really need to get some strict diet plan. But, I hate to nibble on carrot sticks all day!! :(. I guess, there shouldn't be any harm in giving my self a treat, once in a while!! :) Thanks for the recipes!!
Thank you for these favorites of mine, egg rolls, very healthy, your are awesome...Thumbs up
You bet - and I found what I was looking for with some other recipes so stay tuned! These are so good that I'm looking forward to this weekend so that I can make them again en masse for everyone. I think I'm going to add some kale and bok choy this time, too.
Oh your a saint, I love veggie egg rolls, they are one of my faves. I will def use this great and more healthy recipe. Peace :)
Thanks for stopping by Judydianne - Sure thing on the peanut oil - I think they used the other oil to lower the calories or the fat although I'm not that 'up' on other oils since I use usually only olive oil and the occasional walnut oil for flavor. I can't wait to make sure my daughter gives me the 4 thumbs up!
I'm so glad you shared this recipe. I wonder if you could use peanut oil?
Hey Holle - I really was skeptical thinking these could not possibly taste the same but they did! My daughter, Kate, the culinary graduate insists that I make them this week because she is trying to switch to more 'baked than fried' - so hopefully I'll get 4 thumbs up but think they'll pass muster~!
I love egg rolls and have never tried baking them. Thanks!
Thanks for bopping by, Sandy - I'm sure you'll love it!
I love egg rolls. Will have to try this one.
Thanks so much for stopping by, GL! I agree. I was so stoked that I could do them without frying and that my kids want me to make them, since my daughter's a culinary school graduate - priceless!
What a great idea! I had never thought you could bake eggrolls. This is a keeper. I printed it out to try. Thank you!
Thanks, Faye - hope you enjoy it - it surely was easy and much better for you!
HH - I think it is a good choice!
Pamela - Thanks for stopping in!
Audry, I love eggrolls and this looks like a good recipe. Thanks.
That certainly sounds healthy. Thank you for sharing.
Thank Audrey,for a great egg roll recipe without frying, thanks for sharing. I will bookmark this hub. Thanks for sharing. Godspeed. creativeone59
vespawoolf 7 weeks ago
What a great idea! Now I can eat egg rolls without feeling guilty. Thanks!