Thursday, October 15, 2015

Baked Eggrolls


1 tablespoon vegetable oil
2 teaspoons sesame oil
1/2 teaspoon dried ginger
2 teaspoons garlic, minced
4 cups cabbage, rinsed and shredded
2 cups carrots, peeled and sliced thinly
2 cups grilled boneless, skinless      chicken breast, cut into strips
1 teaspoon light soy sauce
8 phyllo dough sheets
Nonstick cooking spray


Preheat the oven to 400 ºF. Heat the vegetable and sesame oil in a large wok or sauté pan over medium heat. Add the ginger and garlic. Stir fry quickly, about 30–45 seconds. Add the cabbage and carrots. Continue stir frying until the cabbage is soft, about 2–3 minutes. Add the chicken and soy sauce. Toss the mixture well and heat it through. Remove the mixture from the pan, and place it in a large colander to drain.

To assemble the eggrolls, cover the layers of phyllo with a damp cloth to stay moist. Place one sheet of phyllo dough on a cutting board. Spray it lightly with cooking spray. Top with another layer of phyllo dough, and spray it again. Repeat the process for a total of four layers. Prepare a second stack with the remaining four layers. Cut the layered dough into four squares. Divide the filling evenly (about 1 cup portions) into the center of each stack of squares. Fold one corner of the square into the middle (on top of the filling). Fold in the two sides, and roll the eggroll over so the folded parts are on the bottom. Place the rolls on a nonstick baking sheet, and bake for 15 to 20 minutes, or until brown and crisp and the chicken is reheated. Serve immediately

Nutrition Information

Serving: 2 eggrolls
Calories: 324
Fat: 11 g
Fiber: 3 g
Protein: 26 g
Carbohydrates: 30 g

Recipe Source: Reprinted with permission from Keep the Beat™ Recipes: Deliciously Healthy Family Meals. U.S. Department of Health and Human Services. National Heart, Lung, and Blood Institute. NIH Publication No. 10-7531. Page 11. December 2010.  

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