In the mood for Healthy Spring Rolls

New recipe – healthy, low fat, low kilojoule Chinese favourite

We love a good spring roll around here. All those tasty Asian flavours wrapped in lovely spring roll pastry is hard to beat. Well, except for the health factor. Why, why, why do they have to be dripping in oil? Even the store-bought oven baked ones are a bit greasy leaving me feeling blurgh. Uncool. So I’ve come up with a tasty oven baked version that will satisfy even the pickiest spring roll connoisseur.

Making your own spring rolls keeps them healthy, low in fat and light on kilojoules/calories. Worried about the crispiness? Don’t be, all you need is a little oil spray and they crisp right up like little golden parcels of Chinese heaven in the oven. Worried about how long it takes to make them? Again, don’t be, these little babies can be made in about 30 minutes which is about the same time as it takes you to heat the store-bought ones or wait for the Chinese delivery to make it to your door.

 

Oven Baked Spring RollsB1

I’ve given two possible fillings; one with lean pork mince for the meat eaters and one with tofu for the vegetarians or for that Meat-free Monday. I’ve made them both ways and they are a-maz-ing.

 

Does your mouth water at the thought of spring rolls? Can you be bothered making your own? Or are you just as happy to visit the local Chinese takeout?

 

Oven Baked Spring Rolls

Serves 4 – Makes 16 spring rolls
With tofu: 1397kj (334cals); 11.7g total fat (1.4g saturated fat); 4.4g fibre; 15g protein
With pork: 1545kj (369cals); 10.9g total fat (2.7g saturated fat); 4g fibre; 6g protein

  • Oil spray
  • 3 tsp sesame oil
  • 375g firm tofu (or lean pork mince for a meat version)
  • 1 large garlic clove, minced
  • 3 tsp finely grated ginger
  • 80g water chestnuts, finely sliced
  • 25g (about 3) spring onions, finely sliced
  • 80g (about 1) carrot, grated
  • 100g (about 1 cup), finely shredded cabbage
  • 2 tbsp oyster sauce
  • 2-3 tbsp water
  • 20g peanuts (24 peanuts or just under ¼ cup), chopped*
  • 16 spring roll wrappers, thawed (available in the frozen pastry section)

* Leave peanuts out if you have nut allergies

Pulse tofu in a food processor until crumbly and has a mince-like consistency.

Heat sesame oil in a medium non-stick frying pan and add tofu mince (or pork mince), garlic and ginger. Cook on medium-high until tofu is browned (about 5 minutes). Add water chestnuts, spring onions, carrot, cabbage, oyster sauce and water. Cook for 3-4 minutes until all moisture has evaporated. Remove from heat and allow to cool. Stir through chopped peanuts.

While mixture is cooking, heat oven to 180C fan forced and line an oven tray with baking paper. Lightly spray baking paper with oil.

Place a wrapper on a flat surface with the corner pointing towards you (so it looks like a diamond). Spoon ¼ cup of filling just below the centre of each wrapper and fold the bottom corner over the filling. Fold the side corners over the fill and fold to enclose filling. Seal together by moistening the top corner with a little water and pressing firmly to seal. Place seam side down on prepared baking tray. Continue with remaining mixture and wrappers. Spray spring rolls lightly with oil and bake for 15 minutes until wrapper is crispy and golden.

 

Healthy eating!

jay

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