Vegetable (With Shrimp and Ground Chicken) Egg Roll

May 23, 2023May 23, 20230 0
Vegetable (With Shrimp and Ground Chicken) Egg Roll Recipe for a Healthy Snack or Meal
in Appetizer

Prep

30 min

Cook

25 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon cooking oil
3 -4 garlic cloves , minced
1/3 onion , chopped
3/4 lb shrimp , chopped
1 lb ground chicken
1 lb green beans , cut slanted
3 large carrots , chopped
2 stems celery , chopped
1 lb mixed sprouts
2 -4 tablespoons fish sauce ( to taste )
1 teaspoon salt ( to taste )
1 teaspoon msg ( to taste )
30 spring roll wrappers

Nutrision Information

Servings Per Recipe
10-12
Calories
219
Sugar
2g
Fat
7g
Egg rolls are a popular Chinese snack traditionally deep-fried and filled with various meats and vegetables. This recipe recreates the classic dish but incorporates a healthier filling of shrimp, ground chicken, and mixed vegetables. By baking the egg rolls instead of frying them, it reduces the amount of unhealthy fats present making it a healthier option suitable for those on a weight loss or healthy diet journey. It can also be made ahead of time, cooled, and reheated for a party appetizer, a healthy snack, or even a meal paired with a side of rice or noodles.

Instructions

1.In a large wok or pan, heat the cooking oil over medium-high heat.
2.Add the minced garlic and chopped onion, and sauté for 1-2 minutes until fragrant.
3.Add the chopped shrimp and ground chicken, and cook for 5-7 minutes until the meat is browned.
4.Add the slanted green beans, chopped carrots, and celery to the pan, and stir-fry for 5-7 minutes until the vegetables are slightly tender.
5.Add the mixed sprouts to the pan, and cook for 1-2 minutes until just wilted.
6.Season the mixture with 2-4 tablespoons of fish sauce (to taste), 1 teaspoon of salt (to taste), and 1 teaspoon of msg (to taste).
7.Allow the mixture to cool.
8.Preheat the oven to 375°F (190°C), and line a baking sheet with parchment paper.
9.Fill each spring roll wrapper with 2-3 tablespoons of the vegetable and meat mixture.
10.Roll the wrapper into a tight cylinder, tucking in the ends as you go.
11.Brush each egg roll with oil and place it on the prepared baking sheet.
12.Bake for 20-25 minutes, until golden and crispy.
13.Serve hot with sweet chili sauce or soy sauce for dipping.

PROS

A filling and healthy snack that can be a meal on its own.

High in protein and fiber from the shrimp, ground chicken, and vegetables.

The baking method used in this recipe makes it healthier than traditional deep-fried egg rolls.

CONS

May require more time to prepare than other snack recipes.

Fish sauce and msg may be less commonly found ingredients in some parts of the world.

HEALTH & BENEFITS

This Vegetable (With Shrimp and Ground Chicken) Egg Roll recipe is a healthy alternative to traditional deep-fried egg rolls.
The use of mixed sprouts and various vegetables provides a range of vitamins and minerals such as beta-carotene, vitamin C, and potassium.
The high protein content from the shrimp and ground chicken makes this snack a great option for muscle growth and repair.
Additionally, the use of baking rather than frying reduces the amount of unhealthy fats that can be present in deep-fried options.

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