Crispy Baked Egg Rolls

Crispy Baked Egg Rolls
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  • 2 cups grated carrots
  • 1 can (14 ounces) bean sprouts, drained
  • 1/2 cup chopped water chestnuts
  • 1/4 cup chopped green pepper
  • 1/4 cup chopped green onions
  • 1 garlic clove, minced
  • 2 cups finely diced cooked chicken
  • 4 teaspoons cornstarch
  • 1 tablespoon water
  • 1 tablespoon light soy sauce
  • 1 teaspoon canola oil
  • 1 teaspoon brown sugar
  • Pinch cayenne pepper
  • 16 egg roll wrappers
  • Cooking spray

Coat a large skillet with cooking spray; add the first 6 ingredients. Cook and stir over medium heat until vegetables are crisp-tender, about 3 minutes. Add chicken; heat through. In a small bowl, combine the cornstarch, water, soy sauce, oil, brown sugar and cayenne until smooth; stir into chicken mixture. Bring to a boil. Cook and stir for 2 minutes or until thickened; remove from the heat.

Spoon 1/4 cup chicken mixture on the bottom third of 1 egg roll wrapper; fold sides toward center and roll tightly. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Place seam side down on a baking sheet coated with cooking spray. Repeat.

Spritz tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned. (Can also cook in air fryer)

Freeze option: Freeze cooled egg rolls in a freezer container, separating layers with waxed paper. To use, reheat rolls on a baking sheet in a preheated 350° oven until crisp and heated through.

Nutritional Information: 1 egg roll: 146 calories, 2g fat, 18mg cholesterol, 250mg sodium, 22g carbohydrate, 9g protein.
Tracker: 1 1/2 oz-eq. grain, 1 oz.-eq. protein, 1/2 tsp healthy oil